Brussels Sprouts and Spring Onion Stir-fry
by Tarla Dalal
Brussels Sprout, which has become a common sight in most vegetable markets today, is a dainty vegetable that is sure to attract you to buy some even if you don’t know how to cook it! Not to worry; it is not so tough to handle. It cooks quite like any other vegetable and lends itself to many wonderful dishes such as this tongue-tickling Oriental delicacy.
The Brussels Sprout and Spring Onion Stir-Fry, which includes a couple of tasty ingredients like capsicum and soy sauce, has an interesting texture and peppy flavour that is sure to delight your taste buds. Have it right off the stove, to enjoy its crisp and fresh texture.
A perfect side dish recipe to serve with a Chinese main meal.
Brussels Sprouts and Spring Onion Stir-fry recipe - How to make Brussels Sprouts and Spring Onion Stir-fry
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
1 cup brussels sprouts , cut into halves
1 cup chopped spring onions
2 tsp oil
1 tsp finely chopped garlic (lehsun)
1/2 cup sliced capsicum
1 tsp finely chopped green chillies
1/2 tsp soy sauce
1/2 tsp sugar
salt to taste
- Method
- Heat enough water in a deep non-stick pan, add the brussel sprouts and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Drain and keep aside.
- Heat the oil in a broad non-stick pan, add the garlic, capsicum and spring onions and sauté on a medium flame for 2 to 3 minutes.
- Add the brussel sprouts, green chillies, soy sauce, sugar and salt, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
- Serve immediately.
like Brussels sprouts stir fry
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like Brussels sprouts stir fry | Brussels sprouts vegetable stir fry | healthy Indian style Brussels sprouts stir fry | then see our recipes using brussel sprouts and some recipes we love.
- Brussels Sprouts with Balsamic Vinegar and Honey |
- grilled Brussels sprouts recipe | Indian style grilled Brussels sprouts | healthy vitamin c, folic acid, fibre rich Brussels sprouts |
what is Brussels sprouts stir fry made of ?
- what is Brussels sprouts stir fry made of ? See below image of list of ingredients for Brussels sprouts stir fry.
cooking brussel sprouts
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This is what brussel sprouts look like. Brussels sprouts are members of the Brassica/ cruciferous vegetable family and therefore kin to broccoli, collard greens, kale and cabbage. With view to appearance, it resembles cabbage and actually looks like miniature heads of the same.
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Cut each vertically into 2, if the brussel sprout is little bigger in size cut into 3 pieces as it cooks better when little smaller in size.
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Boil enough water in a pan.
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Add the brussels sprouts.
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Cook on high flame for 3 minutes.
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Drain.
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Cooked brussels sprouts.
making Brussels sprouts stir fry
- Heat 2 tsp olive oil in a broad non-stick pan. Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA.
- Add 1 tsp finely chopped garlic (lehsun). Garlic has a strong and pungent aroma that adds a pleasant fragrance to the dish when stir-fried. This aroma can be quite appetizing and makes the stir fry smell as good as it tastes.
- Add 1/2 tsp sesame seeds.
- Add 1/2 cup sliced coloured capsicum.
- Add 1 cup chopped spring onions. Spring onions offer a mild onion flavor with a subtle hint of pepper. This brightness contrasts nicely with the slightly earthy and nutty taste of Brussels sprouts, preventing the stir-fry from becoming bland.
- Sauté on a medium flame for 2 to 3 minutes.
- Add 1 cup cooked brussels sprouts , cut into halves. Brussels Sprouts is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Brussels sprouts provides you 100% off your daily recommended allowance of Vitamin C.
- Add 1 tsp finely chopped green chillies. Green chilies add a touch of heat to the stir fry, making it more exciting and interesting than a bland vegetable dish.
- Add 1/2 tsp soy sauce. Soy sauce contributes essential saltiness to the dish, enhancing the overall flavor and balancing other ingredients. It helps to draw out the natural flavors of the Brussels sprouts and other vegetables used in the stir fry.
- Add 1/2 tsp sugar. A tiny amount of sugar can help to balance out the bitterness that can sometimes be present in Brussels sprouts, especially if they're not cooked perfectly.
- Mix well.
- Cook on a medium flame for 3 minutes, while stirring occasionally.
- Serve Brussels sprouts stir fry | Brussels sprouts vegetable stir fry | healthy Indian style Brussels sprouts stir fry | immediately.
pro tips for Brussels sprouts stir fry
| Energy | 96 cal |
| Protein | 3.5 g |
| Carbohydrates | 10.8 g |
| Fiber | 4.2 g |
| Fat | 5.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 425.4 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 116.4 mg |
| Folic Acid | 54 mcg |
| Calcium | 51.8 mg |
| Iron | 1.8 mg |
| Magnesium | 26.6 mg |
| Phosphorus | 70.8 mg |
| Sodium | 89.9 mg |
| Potassium | 421.8 mg |
| Zinc | 0.5 mg |
Brussels sprouts need to be cooked much longer than in the instructions. More salt or soy sauce is needed than 1/2 tsp.
A yummy stir fry recipe.. the spring onion and the the brussels sprouts a very good combination..