Grilled Brussels Sprouts
by Tarla Dalal
grilled brussels sprouts recipe | Indian style grilled brussels sprouts | healthy vitamin c, folic acid, fibre rich brussels sprouts | with 15 images.
grilled brussels sprouts is a nice healthy side dish to serve with your dinner. Learn to make Indian style grilled brussels sprouts.
The charm of grilled brussels sprouts lies in its simplicity. Brussels sprouts are roasted in a grill pan to just the right level – such that their crunch is still retained.
Sea salt, garlic and black pepper, three of the commonest seasonings are all that are used to marinate the flavour of the Brussels sprouts in Indian style grilled brussels sprouts.
However, as mentioned you need to take care that you cook the Brussels sprouts only to the right extent in hot water– if you overcook it, the crunch will be lost in grilled brussels sprouts.
High in fibre and low in calories, this is a healthy snack for weight watchers and those who are training. Brussels sprouts are also a good source of vitamin C, which helps strengthen the immune system and reduce inflammation in our body. Heart-friendly olive oil too adds to the health quotient of grilled brussels sprouts recipe.
You can also try other recipes like Roasted Pumpkin and Garlic or Roasted Bell Peppers.
Enjoy grilled brussels sprouts recipe | Indian style grilled brussels sprouts | healthy vitamin c, folic acid, fibre rich brussels sprouts | with step by step photos.
Grilled Brussels Sprouts recipe - How to make Grilled Brussels Sprouts
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Grilled Brussels Sprouts
10 brussels sprouts
1 tsp olive oil
1/4 tsp grated garlic (lehsun)
1/4 tsp sea salt (khada namak)
freshly ground black pepper (kalimirch) to taste
For grilled brussels sprouts
- For grilled brussels sprouts
- To make {span class="bold1"}grilled brussels sprouts{/span}, wash the brussels sprouts well and cut each vertically into 2, if the brussels sprout is little bigger in size cut into 3 pieces as it cooks better when little smaller in size.
- Bring water to boil in a pan and cook brussels sprouts for 3 minutes. Drain.
- In a bowl put the brussels sprouts, grated garlic, olive oil, sea salt, pepper and mix well with your hands or spoon. Let it marinade for 10 minutes.
- Heat a non-stick grill pan till hot, arrange the brussels sprouts halves on it in a single layer and cook on a medium low flame for 2 minutes.
- Turn each cooked brussels sprouts halve over using a tong and cook the other side as well for 2 minutes.
- Serve the {span class="bold1"}grilled brussels sprouts{/span} immediately.
like grilled brussel sprouts
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like grilled Brussels sprouts recipe | Indian style grilled Brussels sprouts | healthy vitamin c, folic acid, fibre rich Brussels sprouts | then see our recipes using brussel sprouts and some recipes we love.
- Brussels Sprouts with Balsamic Vinegar and Honey |
- Brussels sprouts stir fry | Brussels sprouts vegetable stir fry | healthy Indian style Brussels sprouts stir fry |
what is grilled brussel sprouts made of ?
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what is grilled brussel sprouts made of ? see below image of list of ingredients for grilled brussel sprouts.
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.
marinating brussel sprouts
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in a big bowl put 10 chopped brussels sprouts. High in fibre and low in calories, this is a healthy snacks for weight watchers and those who are training. Brussels sprouts are also a good source of vitamin C, which helps strengthen the immune system and reduce inflammation in our body. Being rich in Indoles Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage maintain Estrogen balances which is crucial for women.
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Add 1 tsp olive oil. Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for.
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Add 1/4th tsp grated garlic. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure.
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Add 1/4 tsp sea salt (khada namak). Sea salt contains more minerals and electrolytes than regular salt. Regular salt used at home is highly processed and may contain iodine which is not good if you have a thyroid issue.
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Add 1/8th tsp freshly ground black pepper (kalimirch).
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Mix well with your hands or a spoon. That will help the marinade to stick to the brussel sprouts.
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Let the brussel sprouts marinade for 10 minutes.
making grilled brussel sprouts
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To make grilled Brussels sprouts recipe | Indian style grilled Brussels sprouts | healthy vitamin c, folic acid, fibre rich Brussels sprouts | heat a griller or pan. There is no need to add olive oil at this stage as we already have enough in the marinated red pumpkin.
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Put the marinated brussel sprouts halves face down on the griller.
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Cook on a medium low flame for 2 minutes and flip over using tongs.
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Cook the other side as well for 2 minutes and turn over. Your grilled brussels sprouts is done.
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Serve grilled Brussels sprouts | Indian style grilled Brussels sprouts | healthy vitamin c, folic acid, fibre rich Brussels sprouts | immediately.
benefits of grilled brussels sprouts
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Grilled Brussels Sprouts are rich in below macronutrients vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. 212% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. 30% of RDA.
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 15% of RDA.
- Phosphorus : Phosphorous works closely with calcium to build bones. 12% of RDA.
- Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
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brussels sprouts are a rich source of Lutein in grilled brussel sprouts recipe, an important antioxidant for the eye. Lutein is mainly found in the human eye in retina and macula. See our Indian recipes for Lutein .
- It helps to filter the blue light, a part of sunlight, which is harmful for retina (macula) - a part of human eye. Thus it prevents macular degeneration and blindness.
- It acts as an antioxidant and helps neutralize the free radical which otherwise would damage the retina leading to cloudiness and blurred vision.
| Energy | 65 cal |
| Protein | 3.4 g |
| Carbohydrates | 9 g |
| Fiber | 3.8 g |
| Fat | 2.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 232 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 85 mg |
| Folic Acid | 61 mcg |
| Calcium | 42 mg |
| Iron | 1.4 mg |
| Magnesium | 23 mg |
| Phosphorus | 69 mg |
| Sodium | 25 mg |
| Potassium | 389 mg |
| Zinc | 0.4 mg |
Nice healthy, tasty side dish to have.