Grilled Brassicas with Mixed Grains and Bonito Broth

Brassicas, such as broccoli, cauliflower, and Brussels sprouts, are part of the cruciferous vegetable family, known for their high nutritional value and potential health benefits.

This is vegetarian, gluten free and high protein recipe. Dish can be prepared in 60 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 8.

Print Recipe

Medium

Grilled Brassicas with Mixed Grains and Bonito Broth

Cooking Method: Boiling, Grilling Cuisine: International Courses: Lunch, Main Course, Vegetarian Recipe Keys: Gluten Free High Protein Vegetarian

Difficulty: Intermediate Prep Time 20 min Cook Time 30 min Rest Time 10 min Total Time 1 hr

Servings: 4 Calories: 1400

Best Season: Suitable throughout the year

Ingredients

Servings

• 500 gram Brassicas (such as broccoli, cauliflower, and Brussels sprouts)
• 1 cup Mixed grains (such as quinoa, bulgur, and wild rice)
• 30 gram Bonito flakes
• 2 cup Vegetable broth
• 2 tablespoon Olive oil
• 1 tablespoon Lemon juice
• 1 teaspoon Salt
• 1 teaspoon Black pepper

Instructions

1. Preheat the grill to medium-high heat.
2. Cut the brassicas into florets and toss them with olive oil, salt, and black pepper.
3. Grill the brassicas for about 10-15 minutes, until they are lightly charred and tender.
4. In the meantime, cook the mixed grains according to package instructions.
5. In a small saucepan, bring the vegetable broth to a simmer. Add the bonito flakes and let them steep for 5 minutes. Strain the broth and discard the bonito flakes.
6. In a large bowl, combine the grilled brassicas, cooked mixed grains, bonito broth, lemon juice, and additional salt and black pepper to taste.
7. Let the dish rest for 10 minutes to allow the flavors to meld together.
8. Serve the grilled brassicas with mixed grains and bonito broth warm.

Nutrition Facts

Servings 4

---

Amount Per Serving

Calories 350kcal

% Daily Value *

Total Fat 8g13%

Total Carbohydrate 60g20%

Sugars 4g

Protein 12g24%

---

* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.