Hero Veg: Brussels Sprouts

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A miniature version of their larger cousins, Brussels sprouts are a member of the cabbage family. Although native to the Mediterranean region with other cabbage species, Brussels sprouts first appeared in northern Europe during the 5th century, later being cultivated in the 13th century near Brussels, Belgium, from which they derived their name. They are a source of vitamin C, K and B vitamins.

brussel sproutsBrussels sprouts can be eaten raw, but are more commonly steamed, boiled and baked. Being small and generally sold loose, Brussels sprouts are a convenient alternative to cabbage for the single cook. As a winter vegetable, they are a popular northern-hemisphere Christmas side dish, which is why they are available in Australia at the height of summer. I particularly like Brussels sprouts in a minestrone.

Frozen Brussels sprouts are available, but to be honest, fresh is much better.

Brussels sprouts can be combined with other vegetables as seen in the entry Vegetable Medleys from the Pantry.

Brussels sprouts also feature in the Cooking in Bulk: Soups and Vegetable Medleys collection.

 

Recipes:

Brussels Sprouts Salad

Roast Brussels Sprouts

Sautéed Brussels Sprouts with Bacon

Brussels Sprouts au Gratin

Stir Fried Brussels Sprouts

Spicy Brussels Sprouts and Potato

Potato and Brussels Sprouts Mash

Minestrone 

Brussels Sprouts and Vegetable Soup

 

Brussels Sprouts Salad

  • 3–4 Brussels sprouts
  • ¼ cup carrot, grated
  • ¼ Granny Smith apple
  • 1 tbsp. mayonnaise
  • 2 tsp. lemon juice
  • Dried onion, garlic granules, pepper and parsley

 

  1. Trim and halve sprouts, cut out the hard core and finely slice
  2. Peel (optional) and finely slice (or grate) the apple
  3. Whisk lemon juice and spices into the mayonnaise
  4. Place vegetables together in a bowl and toss with mayonnaise

Variation: substitute ½ Lebanese cucumber or ¼ cup sliced celery for the apple

 

Roast Brussels Sprouts

  • 4–6 Brussels sprouts
  • Garlic granules, pepper and parsley
  • Olive or canola oil

 

  1. Trim and halve the Brussels sprouts
  2. Place in a microwave proof dish
  3. Sprinkle with garlic granules, pepper and parsley
  4. Toss in olive oil
  5. Microwave on high for 5 minutes

Variation: substitute some of the Brussels sprouts with whole mushrooms, carrot sticks and/or capsicum chunks

 

Sautéed Brussels Sprouts with Bacon

  • 4–6 Brussels sprouts
  • 2 tbsp. diced bacon
  • 1 tbsp. chopped onion
  • Garlic, pepper and parsley
  • Olive or canola oil

 

  1. Trim, cut out stems and finely slice the Brussels sprouts
  2. In a small saucepan sauté chopped onion with garlic and pepper
  3. Add diced bacon and sauté
  4. Add sprouts with parsley and sauté until cooked to your taste

 

Brussels Sprouts au Gratin

  • 4–6 Brussels sprouts
  • 1 tbsp. diced bacon
  • ½ cup low-fat milk
  • 2 tbsp. shredded Parmesan cheese
  • 1 tsp. butter or margarine
  • 2 tsp. cornflour
  • Pepper and oregano
  • Shredded mozzarella

 

  1. Trim and halve 4–6 Brussels sprouts and steam for 3–5 minutes
  2. Meanwhile, whisk cornflour into cold milk in a large mug and microwave on high for 30 seconds
  3. Stir in butter and microwave for 30 seconds
  4. Whisk in cheese and spices and microwave for 30 seconds and stir thoroughly
  5. Repeat until sauce thickens
  6. Place sprouts in a small pie dish with diced bacon
  7. Pour sauce over sprouts and sprinkle with shredded mozzarella
  8. Bake in a pre-heated hot (200°C) toaster oven for 20 minutes

 

Stir Fried Brussels Sprouts

  • 4-6 Brussels sprouts
  • 1 tbsp. chopped onion
  • ¼ cup red capsicum or celery, sliced
  • Chilli, garlic and ginger
  • 1 tsp. soy sauce
  • Canola oil

 

  1. Trim and quarter Brussels sprouts and steam for 3-5 minutes
  2. In a wok, stir fry onion with chilli, garlic and ginger
  3. Add capsicum or celery and stir fry
  4. Add sprouts and stir fry
  5. Add soy sauce and stir through

 

Spicy Brussels Sprouts and Potato

  • 4–6 Brussels sprouts, trimmed and quartered
  • 1 small potato, peeled and diced
  • ½ cup carrot, chopped
  • 2 tbsp. chopped onion
  • Mild curry powder and pepper
  • Canola oil

 

  1. In a small saucepan sauté onion with spices
  2. Add carrot and potato and sauté
  3. Add cabbage and sauté
  4. Add ¼ cup water and bring to the boil
  5. Cover and simmer until potato is tender (approx. 30 minutes) stirring occasionally and adding a little water if necessary

Variation: substitute ¼ cup frozen peas for the potato

 

Potato and Brussels Sprouts Mash

  • 4–6 Brussels sprouts, trimmed and quartered
  • 1 small potato, peeled and diced
  • 1 tbsp. diced bacon (optional)
  • 2 tbsp. (approx.) low-fat milk
  • Garlic granules, dried onion, pepper and parsley
  • Shredded Parmesan cheese (optional)
  • Butter or margarine

 

  1. Boil potato until just tender and drain
  2. Mash with a potato masher adding butter and milk
  3. Stir in herbs and spices
  4. Meanwhile steam Brussels sprouts for 5–7 minutes
  5. Add Brussel sprouts to mashed potato and stir through
  6. Stir through diced bacon (optional)

Variation: substitute 3 tbsp. instant mashed potatoes reconstituted with 1 tbsp. skim milk powder for the mashed potato

 

Minestrone

  • 2 tbsp. diced bacon (optional)
  • 2 tsp. tomato paste
  • 1 x 125gm can four bean mix
  • 3-4 Brussels sprouts, trimmed and quartered
  • ¼ cup carrot, chopped
  • 1 tbsp. rice or 2 tbsp. small macaroni
  • Dried onion, pepper, parsley and basil
  • Olive or canola oil

 

  1. In a small saucepan sauté diced bacon (optional)
  2. Add beans with the water and heat through
  3. Add tomato paste, herbs and spices
  4. Add 1 cup boiling water and simmer for 15 minutes
  5. Add Brussels sprouts, carrot and rice or macaroni
  6. Simmer for a further 15 minutes, stirring occasionally and adding more water if necessary

Variation: substitute 1 small potato, peeled and diced for the rice and add at Step 4

 

Brussels Sprouts and Vegetable Soup

  • 3–4 Brussels sprouts, trimmed and quartered
  • ¼ cup carrot or celery, chopped
  • 1 small potato, peeled and diced
  • 1 tbsp. chopped onion
  • 1 tbsp. diced bacon (optional)
  • 1 tbsp. red lentils (optional)
  • 1½ tsp. chicken stock powder
  • 2 tsp. tomato paste
  • Garlic, pepper and parsley
  • Shredded Parmesan cheese (optional)
  • Olive or canola oil

 

  1. Sauté onion with garlic and pepper
  2. Add diced bacon and sauté (optional)
  3. Add potato and carrot or celery and sauté to heat through
  4. Add 1½ cups boiling water with stock powder, tomato paste, parsley and red lentils (optional)
  5. Simmer for 10–15 minutes
  6. Add Brussel sprouts and simmer for a further 10–15 minutes
  7. Sprinkle with Parmesan cheese (optional)

Variations:

  • substitute 1½ cups liquid chicken or vegetable stock for the stock powder and water
  • substitute ¼ cup chopped red capsicum for the diced bacon
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