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Wild Rice Bowl with Seared Brussels Sprouts, Winter Squash, – vegetarian recipe
Stav Kogan

Wild Rice Bowl with Seared Brussels Sprouts, Winter Squash, and Tofu

A spectacular grain bowl featuring nutty wild rice, savory baked tofu, and perfectly caramelized Brussels sprouts and winter squash. This simple medley transforms into a deeply satisfying and wholesome meal perfect for any night of the week.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 2 serving
Calories: 580
Ingredients Method Nutrition

Ingredients
  

  • 1 recipe Baked Seasoned Tofu, with its marinade
  • 4 to 6 tablespoons (90 ml / 3 fl oz) extra virgin olive oil, divided
  • 1/2 pound (225 g / 7.9 oz) Brussels sprouts, trimmed and halved lengthwise
  • Salt and freshly ground black pepper, to taste
  • 1 pound (450 g / 15.9 oz) winter squash, such as kabocha or butternut, peeled, seeded, and cut into 1/4-inch thick slices
  • 2 to 3 tablespoons (45 ml / 1.5 fl oz) fresh mint, chopped
  • 1 cup (240 ml) wild rice, cooked according to package directions
  • For the best sear and caramelization, use a cast-iron skillet and ensure it's properly preheated before adding the vegetables.
  • Meal prep by cooking the wild rice and baking the tofu ahead of time. Both can be stored in the refrigerator for up to 3 days.

Method
 

  1. Preheat your oven to 250°F / 120°C.
  2. Place the baked seasoned tofu and its marinade into a baking dish and place it in the oven to warm gently while you prepare the vegetables.
  3. Heat 2 tablespoons (30 ml / 1 fl oz) of olive oil in a large, heavy skillet (cast iron is ideal) over medium-high heat. A quick tip: turn on your exhaust fan now to avoid a smoky kitchen!
  4. Once the oil is shimmering, carefully place the Brussels sprouts cut-side down in a single layer.
  5. Sear for 2 to 3 minutes until deeply browned, then flip and cook for another 3 to 5 minutes until tender and charred in spots.
  6. Transfer to a baking sheet, season with salt and pepper, and place in the warm oven.
  7. Add another 2 tablespoons (30 ml / 1 fl oz) of oil to the same skillet.
  8. Arrange the squash slices in a single layer and cook for about 3 minutes per side, until golden brown and tender.
  9. Work in batches if necessary, adding more oil as needed.
  10. Season with salt and pepper and add the cooked squash to the baking sheet with the Brussels sprouts.
  11. Sprinkle the chopped fresh mint over all the warm vegetables.
  12. To serve, slice the warm tofu into strips.
  13. Divide the cooked wild rice among your bowls and drizzle a little of the reserved tofu marinade over it.
  14. Top generously with the seared Brussels sprouts and squash, arrange the tofu strips on top, and enjoy immediately.
  15. Don't overcrowd the pan.
  16. Cook vegetables in a single layer, working in batches if needed, to ensure they sear rather than steam.
  17. Turn on your exhaust fan before you start searing the Brussels sprouts; the oil gets very hot and can set off a smoke alarm.

Nutrition

Calories: 580kcalCarbohydrates: 62gProtein: 22gFat: 28g

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