Brussels Sprout Stir Fry : Looking for a quick and easy vegetarian recipe, as a side for your brown rice? Look no further, this Brussels Sprout Stir Fry will do it for you! The nutty sweetness of these mini cabbages, provide a delicious flavor when spiced up, to give your meal a wonderful twist from the routine.
Brussels sprout received their name from the capital city of Belgium where they were first cultivated. They are one of the few vegetable crops to originate in northern Europe and were brought to the United States by French settlers.
Brussels sprouts have a long growing season, from spring to fall, and grow well in a cooler climate. Although similar in taste to cabbage, Brussels sprouts have a denser texture and milder flavor.
What are Brussel Sprouts?
The Brussels sprout is a member of the Gemmifera Group of cabbages (Brassica oleracea), grown for its edible buds.
Along with Brussels sprouts and cabbage, the cruciferous, or Brassica, family includes broccoli, kale, cauliflower, collard greens, turnips, mustard and bok choy.
Cruciferous vegetables are also referred to as Cole vegetables. Cruciferous vegetables are high in sulfur-containing compounds called glucosinolates, which account for their somewhat bitter taste when cooked.
The leaf vegetables are typically 1.5–4.0 cm (0.6–1.6 in) in diameter and look like miniature cabbages.
Are Brussel Sprouts good for you?
Brussels sprouts are high in fiber, vitamins, minerals and antioxidants, making them a nutritious addition to our diet. They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control.
What is the best way to eat Brussel Sprouts?
Brussels sprouts eaten raw are very bitter, so they are best served blanched, roasted, steamed or boiled, sauteed and stir fried.
Can you loose weight using Brussel Sprouts?
Brussel sprouts are low in fat and calories, but are high in protein consistency.One can skip a meal of high-calorie meat and just have Brussel sprouts and grains. Brussel sprouts are high in calcium, potassium and have zero saturated fat. So, loading up on these sprouts to lose weight is beneficial.
Do I need to wash Brussel sprouts before roasting?
Brussels sprouts aren’t a dirty vegetable, but sometimes do have dust or sediment on them.To clean them, trim the ends and rinse in a large bowl of cold water. Transfer to a colander and pat dry before storing them in a resealable bag.
Do Brussel sprouts clean you out?
When we eat cruciferous vegetables such as Brussels sprouts, cabbage, cauliflower, broccoli etc, which contain high levels of sulphoraphane, they aid our body in filtering toxins. Detoxing happens in the liver, thus keeping us healthy for a longer time.
Which is healthier cabbage or Brussel sprouts?
A 1/2 cup serving of cooked Brussels sprouts contains 28 calories. There is no fat or cholesterol in this size serving and only 16 mg of sodium. One serving has 6 g of carbohydrates with 1 g of sugar and 2 g of dietary fiber. A 1/2 cup serving provides 2 g of protein, along with other beneficial nutrients, including 604 IU of vitamin A, 47 micrograms of folic acid, 48 mg of vitamin C, 109 micrograms of vitamin K and 247 mg of potassium. One serving of Brussels sprouts also has a small amount of magnesium, phosphorus and calcium.
There are 17 calories in a 1/2 cup serving of cooked cabbage, about half the amount in the same size serving of Brussels sprouts. A serving of cabbage has no fat or cholesterol and provides only 6 mg of sodium. A 1/2 cup serving of cooked cabbage contains 4 g of carbohydrates with 2 g sugar and 1 g of dietary fiber, along with 1 g of protein. Cabbage also has lower amounts of other nutrients than Brussels sprouts with 28 mg of vitamin C, 3 IU of vitamin A, 60 IU of vitamin K and 22 micrograms of folic acid in 1/2 cup. One serving of cooked cabbage has more calcium with 36 mg, and but less magnesium, phosphorus and potassium than Brussels sprouts.
References : University of Illinois Watch Your Garden Grow
How this dish came to be?
Recently I had tasted a salad made of Brussel Sprouts, pecan & walnuts. I was excited to try Brussel Sprouts in my recipes. Having never tasted Brussel Sprouts before, I was curious about how this dish would turn out, what it would taste like and what could I pair it with.
The addition of bean sprouts gave the dish a crispy crunchy feel. The bean sprouts apart from containing high levels of vitamins, iron and proteins also provide fibre in the diet. The dish turned out delicious & I paired with brown rice, for lunch.
Brussels Sprout Stir Fry |How to make?
5
minutes10
minutes121
kcal15
minutesIngredients
8 8 -10 Brussels Sprout
1 1 Onion medium size (finely sliced)
2 tsp 2 Coconut Oil
1/2 tsp 1/2 Mustard seeds
Curry leaves a few
2 2 Garlic pods crushed
1 tsp 1 Red Chili powder
1/4 tsp 1/4 Turmeric powder
Tomato sauce
Salt to taste
Directions
- Clean the Brussels Sprout off its dirt, if any and then slice it fine.set aside.
- In a wok, warm some coconut oil and season with mustard seeds & curry leaves.To this add the crushed garlic & saute a little till it turns brown.
- Next add the finely sliced Brussels Sprouts & stir it with the seasoned ingredients. This makes the Brussels sprout crispy & roasted. Stir well so the softer inside is cooked well, instead of just the outside.
- To the above add the bean sprouts, with a little salt to taste.Stir them together.
- Next add the turmeric , chili powder and tomato sauce & stir the mix together.Cover with lid . Cook the dish in it’s own steam for 10 minutes .There is no need to add water.
- Remove from flame & serve hot with brown rice or roti’s/Indian flat bread.
Nutrition Facts
- Amount Per ServingCalories121
- % Daily Value *
- Total Fat 9g 14%
- Saturated Fat 7g 35%
- Sodium 37mg 2%
- Potassium 200mg 6%
- Total Carbohydrate 12g 4%
- Dietary Fiber 3g 12%
- Sugars 5g
- Protein 2g 4%
- Vitamin A 12%
- Vitamin C 10%
- Calcium 3%
- Iron 6%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Now that you know about the health benefits of Brussels Sprouts & how easy quick this dish is to prepare, would you give it a try ?
If you do, make sure to click a quick snap & share it on social media like Pinterest, Instagram, Facebook and twitter with a #stirringmyspicysoul, to motivate and inspire others who want to try out new dishes.
Do write to us about how it turned out for you or leave your comments below, with your permission, we will share it on our page as testimonials on how much you enjoy our recipes.