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For the Roasted Brussels Sprouts & Cauliflower:
- 1 lb Brussels sprouts, trimmed and halved
- 1 medium head cauliflower, cut into florets
- Olive oil (for roasting)
- Fresh rosemary and thyme (for seasoning)
- Salt and pepper, to taste
For the Wild Rice & Black Beans:
- 1 cup wild rice
- 1 can (15 oz) black beans, drained and rinsed
- 1 tablespoon olive oil (for cooking)
- 1 small onion, diced (optional, for extra flavor)
- 1 clove garlic, minced
- Salt and pepper, to taste
How to Make Grilled Zucchini & Squash, Roasted Brussels Sprouts & Cauliflower, Wild Rice, and Black Beans
Step 1: Prepare the Vegetables
- Grilled Zucchini & Squash:
- Preheat your grill or grill pan to medium heat.
- Slice the zucchini and yellow squash into ½-inch rounds.
- Drizzle them with olive oil, then season with salt and pepper.
- Grill the zucchini and squash for 3-4 minutes on each side, or until tender and slightly charred.
- Optional: Squeeze fresh lemon juice over the grilled vegetables for added flavor before serving.
- Roasted Brussels Sprouts & Cauliflower:
- Preheat the oven to 400°F (200°C).
- Trim and halve the Brussels sprouts. Cut the cauliflower into florets.
- Place the Brussels sprouts and cauliflower on a baking sheet, drizzle with olive oil, and toss to coat evenly.
- Sprinkle with salt, pepper, and fresh rosemary and thyme. You can also add a little garlic powder if desired.
- Roast for 20-25 minutes, flipping halfway through, until the Brussels sprouts are crispy and golden brown and the cauliflower is tender and lightly browned.
Step 2: Prepare the Wild Rice & Black Beans
- Cook the Wild Rice:
- Rinse the wild rice under cold water. In a medium saucepan, add 2 cups of water for every 1 cup of wild rice.
- Bring the water to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes, or until the rice is tender and the water is absorbed.
- Once cooked, fluff the rice with a fork.
- Prepare the Black Beans:
- In a small skillet, heat 1 tablespoon of olive oil over medium heat.
- Add the diced onion and minced garlic (if using), and sauté for about 3-4 minutes until fragrant and softened.
- Add the drained black beans to the skillet and cook for an additional 5 minutes, stirring occasionally to heat through.
- Season with salt and pepper to taste.
Step 3: Assemble the Dish
- To serve, place a generous portion of wild rice on each plate. Add a scoop of the black beans next to the rice.
- Arrange the grilled zucchini and squash and the roasted Brussels sprouts and cauliflower on top of the rice and beans, creating a colorful and satisfying plate.
- Garnish with additional fresh herbs, a drizzle of olive oil, or a sprinkle of lemon zest for added flavor.
Why This Meal is Perfect for Your Health
1. Packed with Fiber
Both the wild rice and black beans are excellent sources of fiber, which helps support digestion, keeps you full for longer, and promotes heart health. The zucchini, squash, Brussels sprouts, and cauliflower add even more fiber to the dish, making it a great option for improving digestive health.
2. Antioxidants and Vitamins
This meal is loaded with antioxidant-rich vegetables like Brussels sprouts, cauliflower, and zucchini, which help reduce inflammation and protect against oxidative stress. The vegetables also provide a range of vitamins, including vitamin C, vitamin K, and folate.
3. Plant-Based Protein
Black beans are a great source of plant-based protein, making this dish suitable for vegetarians and vegans. The beans also provide a good amount of iron, which is important for energy and overall health.
4. Healthy Fats
The addition of olive oil for grilling and roasting adds heart-healthy fats to the meal. Olive oil is known for its anti-inflammatory properties and its ability to promote heart health.
Tips for Customizing This Dish
- Add Protein: If you prefer a non-vegetarian meal, you can add grilled chicken, salmon, or tofu to this dish for extra protein.
- Make it Spicy: Add a sprinkle of red pepper flakes or some jalapeño slices for a spicy kick.
- Roast Additional Vegetables: Feel free to add other roasted veggies such as sweet potatoes, carrots, or parsnips to make the dish even heartier.
Conclusion: A Wholesome, Flavorful, and Nutritious Meal
This dish is a perfect example of how a combination of grilled zucchini & squash, roasted Brussels sprouts & cauliflower, wild rice, and black beans can come together to create a balanced, flavorful, and highly nutritious meal. It’s an excellent option for anyone looking to eat healthier, support their digestive system, and enjoy a satisfying meal full of vibrant flavors.
Whether you’re serving it for a family dinner or preparing it for a healthy lunch, this recipe is sure to become a staple in your culinary repertoire. Give it a try, and you’ll be amazed by how delicious and easy it is to enjoy the goodness of fresh, seasonal vegetables combined with hearty grains and protein.
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