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🍽️ Crispy Wild Rice with Caramelized Brussels Sprouts and Parsnip

393 kcal · 30 min · 4 servings

Ingredients

• 100 g wild rice
• salt
• 2 oranges
• 2 tsp lemon juice
• 1 tsp agave syrup
• 1 tsp fresh thyme leaves
• 5 tbsp olive oil
• 400 g Brussels sprouts
• 500 g parsnips
• 50 ml apple juice
• 100 ml vegetable broth
• 2 pinches 5-spice mix (or curry powder)
• pepper
• 1 handful corn salad (20 g)
• 15 g sesame seeds (1 tbsp)

Instructions

1. 1. Bring water to a boil in a pot and add some salt.
2. 2. Add the wild rice to the boiling water.
3. 3. Cook the rice for 40 to 45 minutes until it is al dente.
4. 4. Drain the rice and rinse it briefly with cold water.
5. 5. Let the rice drain well in a sieve.
6. 6. Peel the oranges and remove the white pith completely.
7. 7. Carefully cut the orange segments out of the membranes.
8. 8. Catch the released orange juice in a bowl.
9. 9. Squeeze the remaining orange peels to get the last bit of juice.
10. 10. Mix the orange juice with lemon juice, agave syrup, thyme, and 4 tablespoons of oil.
11. 11. Set the dressing aside.
12. 12. Clean the Brussels sprouts and wash them thoroughly.
13. 13. Cut the Brussels sprouts in half lengthwise.
14. 14. Peel the parsnips and wash them.
15. 15. Cut the parsnips into quarters lengthwise.
16. 16. Heat the remaining oil in a large pan.
17. 17. Fry the Brussels sprouts and parsnips for 5 minutes over medium heat.
18. 18. Pour apple juice and broth into the pan.
19. 19. Season the vegetables with salt, spice mix, and pepper.
20. 20. Let the vegetables simmer for another 5 minutes.
21. 21. Stir the vegetables occasionally.
22. 22. Wait until the liquid has almost completely evaporated.
23. 23. Add the drained wild rice to the pan.
24. 24. Cook everything together for another 3 minutes.
25. 25. Wash the lamb's lettuce thoroughly.
26. 26. Spin the lamb's lettuce dry.
27. 27. Plate the rice and vegetable mixture on plates.
28. 28. Distribute the orange segments over the rice.
29. 29. Sprinkle the dish with sesame seeds.
30. 30. Garnish the dish with the fresh lamb's lettuce.
31. 31. Serve the dressing separately.

Nutrition per serving

• kcal: 393
• Protein: 31 g · Fett/Fat: 16 g · Carbs: 55 g