Indian Style Brussels Sprouts

Indian Style Brussels Sprouts 

Brussels Sprouts belong to the cabbage family. These tiny cabbages have a unique taste and have become very popular in the last few years. They are everywhere now and are available throughout the year. They are featured in restaurants, newspapers and magazines as the new superfood. They are low in calories, high in fiber and packed with antioxidants.

DO NOT OVERCOOK: Remember to cook them until just tender. If prepared correctly, Brussels sprouts have a mild, sweet, almost nutty flavor. But they're very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulfur-like smell.

I love most vegetables but the first time I ate Brussels Sprouts, I didn’t care for them. They were mushy with no flavor. But then I ate roasted Brussels Sprouts and became a fan. Now I make them in a variety of ways. I recently made them with Indian spices. Hope you enjoy them too.

Ingredients:  

1 pound Brussels Sprouts

1 tablespoon vegetable oil

1 cup red onions, thinly sliced

½ teaspoon mustard seeds

¼ teaspoon turmeric

½ teaspoon salt

¼ - ½ teaspoon cayenne pepper, to taste

2 teaspoons brown sugar

1 teaspoon lemon juice

Method:

1. Remove any tough or discolored leaves and discard. Wash thoroughly. Cut each Brussels Sprouts in to four wedges. Set aside.

2. Heat oil in a nonstick frypan over medium heat. In the hot oil add mustard seeds, cover with a lid to avoid splattering and cook for a few seconds until the seeds stop popping. Add onions, stir fry until translucent.

3. Add Brussels Sprouts wedges. Stir well.

4. Add turmeric, salt, and cayenne pepper. Stir to coat the spices. Reduce heat, cover with lid and cook for 6–8 minutes until the Sprouts are slightly tender. Do not overcook.

5. Remove from heat, sprinkle with brown sugar and lemon juice. Toss well to mix. Transfer to a serving dish.=

Makes 4 Servings (2 cups)
Serving Size: 1/2 cup
Amount Per Serving: Calories: 92, Carbohydrate: 13g, Fat: 4g, Dietary Fiber: 4.5g, Saturated fat: 0g, Protein: 4g, Sodium: 320mg

Recipe by: Madhu Gadia, MS, RDN