Recipes and facts – Brussels Sprouts

Brussels sprouts are in the cruciferous family, related to broccoli, cauliflower, collard greens, and kale. 

When you prepare them the right way, Brussels sprouts have a mild, sweet, almost nutty flavour. But they’re very easy to overcook, which can lead to a bitter taste, mushy texture, and a strong, sulphur-like smell. 

To cook, rinse your sprouts well to remove any dirt. Slice off the bottom (which has a tough texture, even when cooked), and remove any outer, wilted leaves.

You can toss Brussels sprouts with olive oil and roast them until browned, or steam them in a pot with a few inches of water. They’re also easily sautéed or microwaved. You can add raw, shaved Brussels sprouts to soups and salads.


Sizzled Sprouts

Chicken tagine with spiced Brussels sprouts & feta

Brussels Sprout Pad Thai

Creamy Brussel Sprout & Lime Rice Bowl

Sizzled sprouts with pistachios & pomegranate – BBC Good Food  Website

  • 3 tbsp olive oil
  • 500g Brussels sprouts, halve
  • 50g pistachios, roughly chopped
  • 100g pomegranate seeds
  • pomegranate molasses, to drizzle (optional)

Heat the oil in a large frying pan over a medium-high heat.

Put the sprouts in the pan, cut-side down, and leave them to fry for 10-15 mins, tossing occasionally.

If they’re just lightly brown, carry on cooking for a further 5 mins until blistered.

Scatter over the pistachios and stir-fry until toasted.

Remove from the heat and stir through the pomegranate seeds.

Season with salt and tip into a serving dish.

Drizzle with a little pomegranate molasses, if you like.

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Chicken tagine with spiced Brussels sprouts & feta – Joe Wicks

  • 1 ½ tbsp coconut oil
  • 1 large red onion , sliced
  • 1 red pepper , finely sliced
  • 3 garlic cloves , finely chopped
  • 10 chicken thighs fillets (boneless and skinless)
  • ½ tsp ground cinnamon
  • ½ tsp ground turmeric
  • ½ tsp smoked paprika
  • 1 tbsp tomato purée
  • 250ml chicken stock
  • 6 dried apricots , cut in half
  • 175g canned chickpeas , drained and rinsed
  • ½ tsp cumin seeds
  • 275g Brussels sprouts , shredded
  • 50g feta
  • ½ small bunch coriander , roughly chopped

Heat 1 tbsp of the coconut oil in a large flameproof casserole dish over a medium heat. When melted and hot, add the onion, pepper and garlic.

Cook, stirring regularly, for 3 -4 mins or until just starting to soften.

Increase the heat to maximum and add the chicken thighs. Fry everything together for about 3 mins, stirring occasionally.

Sprinkle in the spices, squeeze in the tomato purée and fry, stirring almost constantly, for 1 min.

Pour in the stock and bring to the boil. Reduce the heat to a simmer and partially cover with a lid. After 30 mins, add the dried apricots and chickpeas, and continue to simmer for a further 10 mins.

While the tagine is bubbling away, heat the remaining 1/ 2 tbsp of coconut oil in a frying pan over a high heat.

When melted, add the cumin seeds, toast for 10 secs, then add the shredded sprouts.

Fry the sprouts over the high heat, stirring almost constantly, for 5 mins, by which time they should have softened and browned in places.

Serve the tagine in a large bowl, scatter over the fried sprouts, crumble over the feta and finish with the coriander.

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Brussel Sprout Pad Thai

  • 250g flat rice noodles
  • 1 tbsp soy sauce
  • Juice 2 limes
  • 1 tsp brown sugar
  • 1 tbsp coconut oil
  • 1 garlic clove, chopped
  • 2 spring onions, finely sliced
  • 1 red chilli, sliced
  • 200g cooked Brussels sprouts, sliced
  • 100g bean sprouts
  • 30g peanuts, chopped (to serve)
  • Lime wedges (to serve)

Put the noodles in a large heat proof bowl, cover in boiling water and leave for 10 minutes. Drain and rinse with cold water, then set aside.

Mix together the soy sauce, lime juice and sugar.

Heat the oil in a large frying pan or wok. Fry garlic, spring onions, chilli and the cooked or left over Brussels sprouts for around 2 minutes. Add the noodles and beansprouts and fry for one minute more.

Pour over the sauce and toss well, working quickly to coat the veg and noodles. Once everything is heated through, season and divide between four plates.

Scatter with the peanuts and serve with lime wedges.

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Creamy Brussel Sprout & Lime Rice Bowl

  • 1 lb Brussel sprouts shredded or sliced as thinly as possible
  • 2 cups carrots grated or thinly sliced
  • 4 large scallion stalks chopped
  • 1 cup uncooked white rice

For the dressing

  • ¼ cup creamy almond butter
  • ½ tbsp grated ginger
  • 3 tbsp tamari or soy sauce
  • 1 tbsp sambal oelek or sriracha
  • 1 tsp sesame oil
  • Juice from 1 lime
  • ⅓ cup cilantro leaves
  • 1/4 cup hot water

Use a rice cooker to cook the white rice, or cook it on the stovetop per the instructions on the bag.

In a small blender, combine the almond butter, ginger, tamari, sambal oelek, sesame oil, lime juice, cilantro and hot water. Blend until smooth.

In a large bowl, toss the sprouts, carrots and scallions together. Add in the dressing and toss until everything is well combined and creamy.

When the rice has finished cooking, assemble the bowl with 1/2 of your plate being rice, and 1/2 of the plate being the salad. Top with chili oil and sesame seeds. Add avocado on the side if you prefer.

The suggested way to serve it is to mix all the ingredients together, then take a sheet of seaweed and put it on top of the bowl, and use the seaweed to scoop up a bite. But you can really eat it however you like!

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