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Brussel Sprout Meal Ideas

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Brussels Sprouts with White BalsamicPear Chutney Recipe Pear
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Introduction

Brussel sprouts are a versatile and nutritious vegetable that can be enjoyed in a variety of ways. They are packed with vitamins, minerals, and fiber, making them a great addition to any meal. In this article, we will explore some delicious brussel sprout meal ideas that are easy to make and full of flavor.

Roasted Brussel Sprouts with Garlic and Parmesan

Ingredients:

  • 1 pound brussel sprouts, trimmed and halved
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. In a large bowl, toss the brussel sprouts, garlic, olive oil, salt, and pepper until well coated.
  3. Spread the brussel sprouts in a single layer on a baking sheet.
  4. Roast in the preheated oven for 20-25 minutes, or until the brussel sprouts are crispy and golden brown.
  5. Sprinkle the Parmesan cheese over the roasted brussel sprouts and return to the oven for an additional 5 minutes, or until the cheese is melted and bubbly.
  6. Remove from the oven and serve hot.

Nutrition:

Serving size: 1 cup (156g)

Calories: 140

Total fat: 9g

Saturated fat: 2g

Cholesterol: 5mg

Sodium: 180mg

Total carbohydrates: 11g

Dietary fiber: 4g

Sugar: 3g

Protein: 7g

Brussel Sprout Stir-Fry

Ingredients:

  • 1 pound brussel sprouts, trimmed and quartered
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 small onion, thinly sliced
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon honey
  • 1 tablespoon cornstarch
  • 2 tablespoons water
  • Salt and pepper to taste

Instructions:

  1. In a small bowl, whisk together the soy sauce, sesame oil, honey, cornstarch, water, salt, and pepper. Set aside.
  2. Heat a large skillet or wok over medium-high heat. Add the brussel sprouts, bell peppers, onion, and garlic to the skillet and stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
  3. Pour the sauce mixture over the vegetables and stir to coat evenly.
  4. Cook for an additional 2-3 minutes, or until the sauce has thickened.
  5. Remove from heat and serve hot.

Nutrition:

Serving size: 1 cup (156g)

Calories: 120

Total fat: 4g

Saturated fat: 0.5g

Cholesterol: 0mg

Sodium: 420mg

Total carbohydrates: 20g

Dietary fiber: 5g

Sugar: 9g

Protein: 4g

Brussel Sprout and Quinoa Salad

Ingredients:

  • 1 cup quinoa
  • 2 cups water
  • 1 pound brussel sprouts, trimmed and thinly sliced
  • 1/2 cup dried cranberries
  • 1/4 cup chopped walnuts
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
  • Salt and pepper to taste

Instructions:

  1. Rinse the quinoa under cold water and drain.
  2. In a medium saucepan, bring the water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes, or until the quinoa is tender and the water is absorbed.
  3. Fluff the quinoa with a fork and transfer to a large bowl.
  4. Add the brussel sprouts, dried cranberries, walnuts, feta cheese, olive oil, balsamic vinegar, salt, and pepper to the bowl with the quinoa. Toss to combine.
  5. Refrigerate for at least 30 minutes to allow the flavors to meld.
  6. Serve chilled.

Nutrition:

Serving size: 1 cup (185g)

Calories: 320

Total fat: 15g

Saturated fat: 3g

Cholesterol: 8mg

Sodium: 220mg

Total carbohydrates: 40g

Dietary fiber: 6g

Sugar: 10g

Protein: 9g

Conclusion

Brussel sprouts are a delicious and nutritious vegetable that can be enjoyed in a variety of ways. Whether roasted, stir-fried, or in a salad, they add a wonderful flavor and texture to any meal. Try these brussel sprout meal ideas and discover new ways to incorporate this healthy vegetable into your diet.


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