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Brown Rice And Brussels Sprouts Recipe

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Roast Brussels Sprouts and Wild Brown Rice
Roast Brussels Sprouts and Wild Brown Rice from communitytable.com

Description

This brown rice and brussels sprouts recipe is a healthy and hearty dish that is perfect for lunch or dinner. It combines nutty brown rice with tender roasted brussels sprouts, and is flavored with garlic and tangy lemon juice. This recipe is vegan, gluten-free, and packed with fiber and vitamins.

Prep Time

Prep time for this recipe is about 10 minutes.

Cook Time

Cook time for this recipe is around 45 minutes.

Ingredients

  • 1 cup brown rice
  • 2 cups water
  • 1 pound brussels sprouts, trimmed and halved
  • 3 cloves garlic, minced
  • 3 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

Equipment

  • Baking sheet
  • Pot with lid
  • Large mixing bowl
  • Baking dish or serving platter
  • Measuring cups and spoons
  • Chef's knife

Method

  1. Preheat the oven to 400°F.
  2. Place the halved brussels sprouts on a baking sheet and drizzle with 2 tablespoons of olive oil. Sprinkle with salt and pepper and toss to coat. Roast for 20-25 minutes, stirring occasionally, until the sprouts are tender and browned.
  3. While the brussels sprouts are roasting, rinse the brown rice in a fine mesh strainer and transfer to a pot with 2 cups of water. Bring to a boil, then reduce the heat to low and cover the pot. Cook for 35-40 minutes, or until the rice is tender and the water is absorbed.
  4. In a large bowl, whisk together the minced garlic, lemon juice, and remaining tablespoon of olive oil. Add the cooked rice and roasted brussels sprouts to the bowl and toss to combine. Season with additional salt and pepper to taste.
  5. Serve the rice and brussels sprouts hot, garnished with chopped parsley or grated Parmesan cheese if desired.

Notes

This recipe can be easily customized by adding other roasted vegetables like carrots or sweet potatoes. You can also add protein like chickpeas or tofu for a more substantial meal.

Nutrition Info

This recipe yields 4 servings. Each serving contains approximately:
  • Calories: 279
  • Carbohydrates: 41g
  • Protein: 6g
  • Fat: 11g
  • Fiber: 6g
  • Sugar: 2g
  • Sodium: 37mg

Recipe Tips

Make sure to rinse the brown rice before cooking to remove any excess starch. You can also add a pinch of salt to the cooking water for extra flavor. When roasting the brussels sprouts, make sure to spread them out in a single layer on the baking sheet to ensure even browning. Finally, be sure to toss the rice and brussels sprouts in the garlic and lemon dressing while they are still warm for the best flavor absorption. Enjoy your delicious and nutritious brown rice and brussels sprouts recipe!

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