If you like Brussel sprouts, you may love Indian spiced Brussel sprouts, because the addition of turmeric, ginger and cumin combine beautifully and bring excitement and flair to the palate.
Brussel sprouts look like mini cabbages, with a slightly bitter taste to match. However, the taste profile of a Brussel sprout is even more complex than cabbage, due to a diverse roundup of vitamins and minerals.
Just one cup of Brussel sprouts has more than your daily allowance of vitamins K and C, and a respectable amount of folate, B6, manganese, choline, fiber, copper, B1, phosphorus, potassium, omega-3 fats, iron, B2, and many more.
Remember all that goodness the next time you eat a Brussel sprouts.
When I create a recipe like Indian spiced Brussel sprouts, I follow the Six Tastes of Ayurveda to ensure a balance of all flavors and a blissful eating experience.
To present a balanced flavor profile for Indian spiced Brussel sprouts, I added sweetness from red onion, sour from fresh lemon, Himalayan pink salt (of course), ginger and green chili for pungent flavor, and a good amount of fresh cilantro for astringency and cooling.
I hope that you try this unique Brussel sprouts recipe, and experience the blissful effect of balanced flavors for yourself.
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How To Cook Brussel Sprouts
Today’s recipe uses the sauté method to cook Brussel sprouts. This method allows you to combine ingredients and infuse a lot of flavor into them.
Since Brussel sprouts are dense, it can be a challenge to get them cooked enough using this method before they burn on you.
A strait sauté (with no water, and no covering of your skillet) would work best if you shaved your Brussel sprouts into thin slices before cooking.
To make today’s Indian spiced Brussel sprouts, we’ll use a variation on the sauté method, which ends up being more of a braise. It starts as a sauté, and ends up as a braise after we add a couple tablespoons of water and a lid to help the sprouts cook. (Braising just means with water.)
This sauté-braise method is my all-time favorite way to cook most vegetables, because I love combinations, and you can combine ingredients and flavors very easily using this method.
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How To Roast Brussel Sprouts
Roasted Brussel sprouts are super easy to make. After you trim and prepare the sprouts, place them in a mixing bowl, then drizzle with olive oil and a good amount of salt and pepper. Toss well and spread evenly on a parchment-lined baking tray.
Bake at 375 degrees Fahrenheit until crispy and brown.
Enjoy the inevitable curled up “chips” of Brussel sprouts leaves that will be scattered on your tray beside your tasty morsels.
Actually, you could put this entire Indian spiced Brussel sprouts recipe in a bowl, mix it up, and roast it, and I am sure it would turn our beautifully. Let me know in the comments if you try it!
How To Steam Brussel Sprouts
Oh, how boring—yet low-fat healthy—the steaming method is!
Use a steamer tray or insert to hold the Brussel sprouts if you have it. However, no special equipment is necessary.
To steam in a saucepan, use minimal water, and try to time it so that when the vegetables are fully cooked, the water is mostly evaporated. However, you'll want to watch and listen carefully in case the water runs out.
To me, this technique reduces nutrient loss into the water, and you can consume any remaining water with the vegetables.
To check for doneness when steaming or boiling vegetables, stab a sharp knife into a vegetable.
If the vegetable falls off the knife, it’s cooked. If it sticks, it needs to cook longer.
How To Trim Brussel Sprouts
Brussel sprouts grow on thick stalks. If you have ever seen kale growing, then imagine that instead of each kale leaf, there’s a Brussel sprout.
Brussel sprouts are harvested off the stalks from their base, right where they attach to the stem.
When you buy a bunch of Brussel sprouts, the base may be brown and discolored where they were cut from the stalk, so trim it off.
Next, look for any damaged outer leaves and remove them.
Finally, decide if you want to cook the Brussel sprouts whole, or cut them in halves, quarters, or slices.
Your goal should be to get your batch prepared so each piece is about the same size. This way, it will cook evenly.
Recipe for Indian Spiced Brussel Sprouts
Helpful Kitchen Tools:
- Heat oil on medium heat in a medium sauté pan. Add mustard and cumin seeds, and cook until the mustard seeds start to pop. Add green chili, ginger, and turmeric. Cook until the ginger starts to brown, then add the Brussel sprouts and red onion, along with the salt. Add a couple tablespoons of water, stir, and cover. Cook for 4-5 minutes, until the Brussel sprouts are soft.
- Turn off the heat and add the fresh lemon juice and cilantro to deglaze the skillet. Stir well.
- To serve, pile onto a serving dish and garnish with more fresh cilantro.