Brussels sprouts with rice and sauce

Brussels Sprouts with Rice and Sauce - A Healthy Delicacy for the Whole Family

Do you dream of a healthy meal, full of flavors and vibrant colors? Our recipe for Brussels sprouts with rice and sauce is the perfect choice! This dish is not only delicious but also packed with nutrients, ideal for a quick dinner or to impress guests. I will explain step by step how to achieve a perfect result, providing you with some useful tips along the way.

Total preparation time: 40 minutes
Preparation time: 10 minutes
Cooking time: 30 minutes
Number of servings: 4

Ingredients:
- 450 g Brussels sprouts
- 200 g long-grain rice
- 2 medium onions
- 2 bell peppers (preferably one red and one green for color contrast)
- 2 large, juicy tomatoes
- 1 cup of water (250 ml)
- 4-5 cloves of garlic
- Fresh dill (or dried, in case of emergency)
- Salt and pepper to taste

Recipe story:
Brussels sprouts have a fascinating history, cultivated for thousands of years. This vegetable is appreciated not only for its slightly bitter taste and crunchy texture but also for its nutritional benefits. It is rich in vitamins K, C, and A, as well as fiber, making it an excellent ingredient for a healthy diet. The combination with rice and vegetable sauce transforms this recipe into a complete dish, perfect for vegetarians or those looking to reduce meat consumption.

Step-by-step preparation:

1. Preparing the Brussels sprouts:
Start by cleaning the Brussels sprouts. Cut the base of each sprout with a sharp knife, then remove the outer leaves that are not fresh. Wash them well under running water. Then, in a large pot, bring water to a boil and add the sprouts. Boil them on low heat for about 7 minutes until they become tender but still retain a crunchy texture. After boiling, drain them well and set aside.

2. Preparing the sauce:
In a medium saucepan, add a splash of olive oil and sauté the finely chopped onions over medium heat until they become translucent and slightly golden. Add the diced bell peppers and crushed garlic cloves. Continue cooking for another 2-3 minutes, stirring frequently.
Add the diced tomatoes and a cup of water. Let the sauce simmer on low heat for 10-15 minutes until the tomatoes break down and form a thick sauce. Season with salt, pepper, and dill to taste.

3. Cooking the rice:
In another pot, add 400 ml of water and a pinch of salt. When the water starts to boil, add the long-grain rice. Cook it on low heat for 15 minutes or according to the package instructions. The rice is ready when the water has been completely absorbed.

4. Assembling the dish:
On each plate, place a bed of Brussels sprouts followed by a generous portion of rice. Pour a few tablespoons of the prepared sauce on top, depending on your preferences. If desired, you can garnish with a little fresh dill for a more attractive appearance.

5. Serving:
Serve the dish warm, alongside a fresh salad or a crusty roll. This combination will add extra flavor and texture to your meal.

Useful tips:
- Brussels sprouts pair excellently with various spices. You can experiment with sweet or hot paprika, cumin, or even a splash of lemon for a fresher taste.
- If you don't have long-grain rice, you can use basmati rice or even quinoa for a healthier option.
- You can also add other vegetables to the sauce, such as grated carrots or zucchini, to enhance the flavor and diversify the texture.

Nutritional value:
Each serving of Brussels sprouts with rice contains approximately 300 calories, making it an excellent choice for a healthy meal. Thanks to the fiber from the sprouts and rice, this dish will keep you full and energized.

Frequently asked questions:
- Can it be prepared in advance?
Yes, you can prepare the sauce and rice a day ahead and reheat them before serving.
- Can I add meat to this dish?
Sure, you can add chicken or fried tofu for an extra protein boost.
- What is the best way to store leftovers?
Leftovers can be stored in the refrigerator in an airtight container for 2-3 days.

Now that you have all the necessary information, all that's left is to start cooking! I assure you that your family will be delighted with this simple and healthy recipe. Enjoy your meal!