Roasted Brussels Sprouts, Wild Rice & Feta with Pumpkin Seeds

Ingredients

• 300g wild rice mix, rinsed
• 600g Brussels sprouts, trimmed and halved
• 2 red onions, peeled and cut into wedges
• 3 tbsp extra virgin olive oil
• 60g pumpkin seeds
• 150g thick plain yoghurt
• 1 lemon, finely grated zest and 2 tbsp juice
• 200g vegetarian feta, crumbled

Method

1. Start the riceHeat the oven to 220°C, 200°C fan, gas 7. Bring a large saucepan of water to the boil. Add the rinsed rice mix and simmer for 30 to 40 minutes, tasting from 30 minutes, until tender with a little bite. Follow any longer time on the pack. Drain thoroughly and leave to rest for 5 minutes.
2. Roast the vegetablesWhile the rice cooks, toss the halved sprouts and onion wedges with the olive oil on a large roasting tray. Spread out well, with the sprouts cut-side down. Roast for 25 to 30 minutes, turning the onions halfway through, until the sprouts are tender and deeply golden at the edges. Use two trays if the vegetables are crowded.
3. Toast the seedsPut the pumpkin seeds in a dry frying pan over a medium heat. Toast for 3 to 4 minutes, shaking the pan, until fragrant and starting to pop. Tip onto a plate so they stop cooking.
4. Make the dressingStir the yoghurt, lemon zest and 2 tablespoons of lemon juice together. Add a tablespoon of water if needed to make a spoonable dressing.
5. Bring it to the tableFold the drained warm rice, roasted vegetables and half the feta together in a large serving bowl. Scatter over the remaining feta and toasted seeds. Spoon a little lemon yoghurt over the top and serve the rest alongside. The feta provides the seasoning, so taste the finished bowl before adding anything else.

Get ahead

Trim the sprouts, cut the onions and mix the dressing earlier in the day, keeping the vegetables and yoghurt covered in the fridge. Cook the rice and roast the vegetables near serving time so the sprouts keep their crisp edges.

Keep a lunch portion

Set aside any portion you want to save before adding the yoghurt. Cool the rice and vegetables quickly, ideally within one hour, then refrigerate in a covered container. Eat within 24 hours. Reheat once until steaming hot throughout, then add fresh yoghurt dressing. Keep the toasted seeds separate so they stay crisp.