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Brussels Sprouts and Wild Rice - The 14 Day Elimination Diet Plan #eliminationdiet #dairyfree #glutenfree #plantbased #sidedish #thanksgiving

Cook the Book – Brussels Sprouts and Wild Rice From The 14 Day Elimination Diet Plan

  • Author: Tara Deal Rochford
  • Total Time: 55 minutes
  • Yield: 2 cups 1x


The flavors of the paprika and rubbed sage in this dish really make these Brussels sprouts taste like a bowl full of comfort. Brussels sprouts are a cruciferous vegetable filled with vitamin K and vitamin C among many other vitamins and minerals. Wild rice provides a chewy texture that perfectly contrasts the crisp Brussels.



For the rice

1/3 cup uncooked wild rice

1 1/3 cups water

Pinch salt

For the Brussels sprouts

2 cups Brussels sprouts, quartered

1 teaspoon canola oil

1/4 teaspoon kosher salt

For the salad

1 tablespoon + 1 teaspoons canola oil

1 garlic clove, minced

1 teaspoon rubbed sage

1/8 teaspoon paprika

1/4 teaspoon kosher salt

1/4 teaspoon black pepper

1/4 cup chopped green onions


To make the wild rice,  rinse the rice in a strainer,  shake to drain. Place the rice and water in a medium saucepan with salt and bring to a boil over high heat. When the water reaches a boil, reduce the heat to low to maintain a simmer and keep the pan covered. Cook for about 45 minutes then check to see if it is done. When the rice is done, it should be slightly chewy and some rice will have split open. It may need an additional 10 minutes after the 45 minute mark. Once the rice is fully cooked, drain off any remaining liquid. 

To roast the Brussels sprouts, preheat the oven to 400 °F and line a rimmed baking sheet with parchment paper or a silpat. Toss the quartered Brussels sprouts with 1 teaspoon of canola oil and 1/4 teaspoon salt. Place in a single layer on the baking sheet and roast for 25 minutes.

To assemble the salad, Place the cooked wild rice and roasted brussels sprouts in a large bowl. Add the remaining canola oil, rubbed sage, paprika, remaining salt, and pepper. Toss to combine and garnish with the green onions. Serve immediately. 



Storage: Store in an airtight container in the fridge for up to four days, reheat before serving.

Time-Saver Tip: Cook the wild rice ahead of time.

This recipe is free of the top 8 major allergens, dairy free, gluten free, and vegan. This is not low FODMAP.

  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Category: side dish
  • Method: oven
  • Cuisine: american


  • Serving Size: 1/2 cup
  • Calories: 120
  • Sugar: 1 g
  • Sodium: 342 mg
  • Fat: 5 g
  • Carbohydrates: 16 g
  • Fiber: 3 g
  • Protein: 4 g

Keywords: fall, vegan, plant based, brussels sprouts, side dish, simple side dish, gluten free, dairy free, allergy free