Brussels Sprouts Health Benefits
Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C. (source) They contain kaempferol, an antioxidant that may reduce cancer growth, decrease inflammation and promote heart health. (source) Brussels sprouts are a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline, and blood triglycerides. (source) Brussels sprouts are high in fiber, which can promote regularity, support digestive health and reduce the risk of heart disease and diabetes. (source) They are high in vitamin K, a nutrient important for blood clotting and bone metabolism. (source)
Ingredients for Brussels Sprouts Curry Recipe
Gather all the ingredients required for this easy Brussels Sprouts sabzi.
Brussels Sprouts: I have used fresh brussels sprouts. You may also use frozen once, cooking time will vary. Oil: your choice of cooking oil. Garlic and Ginger: minced or finely chopped, or paste. Onion: I have finely chopped the onions. Tomato: I have used Roma tomatoes to make the base for this dish. You can also puree the tomatoes instead and add them or use canned tomato sauce or crushed tomatoes. Green chili: I have used 1 Thai chili, you can skip it if you want to reduce the heat. Salt: use it according to your liking Herbs & Spices: I have used fresh-cut cilantro and cumin seeds, turmeric, red chili powder, coriander powder, and garam masala as spices. Lime juice: use fresh lime juice whenever possible or use amchur powder (dry mango powder) for tartness.
How to Make Indian Brussels Sprouts Sabzi
Rinse brussels sprouts with water and pat dry with a kitchen towel. Using a sharp knife, trim off the bottom of the hard stem of each Brussel sprouts and cut each Brussels sprout in half lengthwise, from tip to trimmed end. If the sprouts are big cut them into quarters so they can cook faster. Heat a pan or Kadai with oil. Add cumin seeds and allow them to splutter. Then add onions, ginger-garlic paste, green chili, and saute till onions turn light brown. Add chopped tomato, turmeric powder, red chili powder, coriander powder, garam masala, and salt. Cook till the tomatoes turn soft and mushy. Then add the Brussels sprouts. Mix everything well. Sprinkle some water if needed. Cover the pan with a lid, let it cook on the low flame for 7-8 minutes or till they turn soft. Stir in between. Do not overcook. Once done, squeeze some lime juice and add coriander leaves. Mix well. Serve this easy Indian-style Brussel sprouts masala or sabzi hot with roti, paratha, or rice.
Serving Suggestions
Serve this easy Brussels Sprouts Sabzi as a side dish with roti and paratha. You may also pair this curry with dal and basmati rice, or quinoa to make a complete meal.
How to Store
To Store: Leftovers can be easily stored in an airtight container in the refrigerator for up to 2 to 3 days. To Freeze: The texture of brussels sprouts curry after freezing is sightly soggy, so I do not recommend freezing. If you don’t mind, then feel free to seal the leftovers in a freezer-safe airtight container for up to 1 month. Thaw fully before reheating. To Reheat: Reheat on a stovetop or microwave until warm through.
Variations
Brussels sprouts can be substituted with zucchini, or bottle gourd. Add 1 medium potato to make a Brussels sprouts potato curry. Like potato peas curry, You can add green peas to this brussels sprouts recipe. Steamed or frozen brussels sprouts can also be used. It saves some time while cooking. You can also add 2 tablespoons of coconut cream or heavy cream to make it rich. If you don’t have garam masala on hand, substitute it with curry powder.
More Brussels Sprouts Recipes
Roasted Brussel Sprouts Brussels Sprouts Stir Fry Instant Pot Brussel Sprouts
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