Get ready to elevate your veggie game with this Simple Stir-fry Brussels Sprouts! Perfect for a healthy, delicious side dish that’s both vegan and gluten-free. With just a handful of ingredients and minimal prep time, you’ll have a flavorful dish on the table in under 15 minutes. This recipe is a must-try for busy weeknights or when you need a quick, nutritious meal.
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Hello, lovely readers! I’m Sarah Lee, a dietitian and a mother who’s always on the lookout for nutritious and quick-to-prepare meals. Our recipe for today is the simple Stir-fry Brussels Sprouts. This dish was born out of a busy weekday evening when I needed something fast, healthy, and delicious to complement our dinner. I recall that day clearly; my kids had just returned from their after-school activities, and I had limited time to prepare a meal. I glanced at the fresh Brussels sprouts sitting in my fridge and thought, “Why not stir-fry them?”
Brussels sprouts often get a bad rap, but I think that they’re truly a hidden gem when prepared correctly.
Bringing Family Together with Stir-fry Brussels Sprouts
What I love most about this Quick and Easy Stir-fry Brussels Sprouts Recipe is how it brings my family together. There’s something incredibly satisfying about serving a dish that’s not only delicious but also packed with nutrients. As a dietitian, I’m always mindful of what goes into our meals, and this recipe ticks all the boxes: it’s vegan, gluten-free, and loaded with vitamins and minerals.
I’ve found that involving my children in the cooking process makes them more interested in trying new foods. From washing the Brussels sprouts to helping toast the coconut, there are plenty of kid-friendly tasks they can handle. Plus, it’s a wonderful opportunity to teach them about nutrition and the importance of a balanced diet.
Life can get hectic, and on those busy weeknights, we need meals that are both quick and easy. This Simple Stir-fry Brussels Sprouts recipe takes just under 15 minutes to prepare from start to finish. With minimal prep time and straightforward steps, you’ll have a healthy side dish ready in no time. It’s perfect for those days when you’re juggling multiple tasks but still want to ensure your family is eating well.
Nutritional Benefits of Stir-fry Brussels Sprouts
As a dietitian, I can’t stress enough the importance of incorporating nutrient-dense foods into your diet. Brussels sprouts are a powerhouse of vitamins and minerals. They’re high in fiber, which is great for digestive health, and packed with vitamin C, which boosts the immune system. Each serving of this Simple Stir-fry Brussels Sprouts dish is approximately 120 calories, making it a light yet satisfying addition to any meal.
Also, one of the best things about this recipe is its versatility. You can easily customize it based on what you have on hand or your personal preferences.
Chef’s Notes:
- For added crunch, consider adding some toasted nuts like almonds or pecans.
- This dish pairs well with a protein like grilled tofu or tempeh for a complete meal.
- Feel free to experiment with different dried fruits or even fresh pomegranate seeds for a burst of flavor.
Simple Stir-fry Brussels Sprouts
Get ready to elevate your veggie game with this Simple Stir-fry Brussels Sprouts! Perfect for a healthy, delicious side dish that’s both vegan and gluten-free. With just a handful of ingredients and minimal prep time, you’ll have a flavorful dish on the table in under 15 minutes. This recipe is a must-try for busy weeknights or when you need a quick, nutritious meal.
4
servings5
minutes8
minutes120
kcal13
minutesKeep the screen of your device on
Ingredients
1 pound fresh Brussels sprouts
2 tablespoons unsweetened shredded coconut
1 tablespoon extra virgin olive oil or canola oil
1 tablespoon water
1/4 teaspoon sea salt adjust to taste
1/8 teaspoon freshly ground black pepper optional
1/2 tablespoon freshly squeezed lemon juice
1 tablespoon dried cranberries
- Alternative Ingredients:
Brussels sprouts: Substitute with broccoli florets or green beans.
Coconut shreds: Use slivered almonds or sunflower seeds.
Olive oil: Replace with avocado oil or grapeseed oil.
Lemon juice: Use lime juice or apple cider vinegar.
Dried cranberries: Substitute with raisins or chopped dried apricots.
Directions
- Prep Brussels Sprouts – Wash and remove any loose leaves from the Brussels sprouts. Trim the ends and cut each sprout in half.
- Toast Coconut Shreds – Preheat your oven to 350°F. Spread the coconut shreds on a metal baking sheet and bake for 4-5 minutes until golden brown.
- Heat Pan and Oil – While the coconut is toasting, heat a cast-iron skillet over high heat. Once hot, add the oil and wait for about 15 seconds until it’s shimmering.
- Cook Brussels Sprouts – Reduce the heat to medium and place the halved Brussels sprouts cut-side down in the skillet. Stir occasionally until the cut sides are golden brown, about 4 minutes.
- Add Water and Seasoning – Pour in the water and sprinkle with salt. Continue to stir for another 2 minutes until the Brussels sprouts start to soften.
- Finish with Lemon Juice – Optionally add the freshly squeezed lemon juice and stir to combine.
- Combine Ingredients – Turn off the heat and toss in the toasted coconut shreds and dried cranberries.
- Serve Hot – Serve immediately while hot.
Equipment
- knife set
- cutting board
- cast iron skillet
- baking sheet
- measuring cups and spoons
Nutrition Facts
- Calories: 120kcal
- Carbohydrates: 10g
- Protein: 3g
- Fat: 8g
- Saturated Fat: 2g
- Cholesterol: 0mg
- Sodium: 150mg
- Potassium: 300mg
- Fiber: 4g
- Sugar: 3g
- Vitamin A: 15IU
- Vitamin C: 80mg
- Calcium: 4mg
- Iron: 6mg
Encouraging Healthy Eating Habits
Incorporating this Quick and Easy Stir-fry Brussels Sprouts Recipe into your regular meal rotation is a fantastic way to encourage healthy eating habits. Not only is it quick to prepare, but it’s also a delightful way to get your family excited about vegetables. The combination of flavors and textures is sure to win over even the pickiest eaters.
In conclusion, this Simple Stir-fry Brussels Sprouts recipe is a must-try for anyone looking to elevate their veggie game. It’s perfect for busy weeknights or whenever you need a quick, nutritious meal. The combination of Brussels sprouts, toasted coconut shreds, and dried cranberries is a match made in heaven, delivering a dish that’s as delicious as it is healthy.
So, the next time you’re in a pinch for time but still want to serve something wholesome and flavorful, give this recipe a try. I’m confident it will become a beloved part of your culinary routine, just as it has in my family’s kitchen. Happy cooking, and enjoy your Stir-fry Brussels Sprouts!
FAQs – Simple Stir-fry Brussels Sprouts Recipe
How do I prevent the Brussels sprouts from becoming too soft?
To maintain a nice texture, make sure not to overcook the Brussels sprouts. Cook them just until they are tender and slightly crispy on the outside, which should take about 4 minutes on medium heat.
Is there a way to make this dish spicier?
Yes, if you enjoy a bit of heat, you can add a pinch of red pepper flakes or a dash of sriracha sauce while cooking the Brussels sprouts.
How long can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm them up in a skillet over medium heat until heated through.
How can I make this dish more kid-friendly?
To make the dish more appealing to kids, you might consider reducing or omitting the lemon juice and cranberries. Adding a small amount of honey or maple syrup can also make the Brussels sprouts more palatable for children.
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