Smashed Brussel Sprouts: A Gourmet Recipe And Its Nutritional Value
By Dr. Nikita Toshi +2 more
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By Dr. Nikita Toshi +2 more
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Got a dull veggie routine with Brussels sprouts? We’ve got some good news for you! There’s no need to hold back when it comes to loving this rich, green vegetable. Guess what? It can be transformed into a yummy, gourmet whip-up. And it comes loaded with necessary nutrients.
In this blog, we’re revealing a quick, tasty trick to make Brussels sprouts. It’s the “smashing” method. This cooking secret will give you crunchy, caramelized sprouts everyone will love. We’ll also talk about the impressive nutrient value of these smashed wonders. Plus, how to store them and get them ready ahead of time. Are you ready to explore the world of gourmet Brussels sprouts? Let’s find out how to whip up a healthy, exciting meal!
Did you know?
Ready to spice up your Brussels sprouts? First, we need to gather the ingredients. Then, follow the simple steps below. And voila, you end up with delectable gourmet Brussels sprouts!
First, let’s run you through the key and optional ingredients you’ll need for this gourmet delight.
Want to lift the taste? Then you may consider:
Here’s an easy recipe card you can print. It has exact measures and steps:
Did you know?
With all ingredients at hand, here are the quick steps to cook up perfect smashed Brussels sprouts:
First, properly clean and trim the Brussels sprouts. Wash them well under running water or gently toss them in cold water. This removes any dirt. Take off wilted leaves and cut off stem ends.
Put cleaned Brussels sprouts in a large salty-water pot. Boil for about 10 minutes, not overcooking. Drain the sprouts and soak them in an ice bath right away. This retains its color. Pat the Brussels sprouts dry after a minute using a clean cloth. This gives a crispy roast later.
Place dried sprouts in a large mixing bowl. Pour olive oil on them. Add salt, pepper, and any optional toppings. Mix until they’re evenly seasoned.
Arrange the seasoned sprouts layer by layer on a greased baking sheet. Use a small glass or a mason jar to press each sprout down. Smashing makes them extra crunchy after roasting.
Put the baking sheet with the sprouts in a 425ºF preheated oven. Give them a 15-minute roast. Flip them over with a spatula. Add a sprinkle of Parmesan cheese, if you like. Continue roasting for another 5-10 minutes, till they’re golden brown. Keep watch as they near done time, so they don’t get burnt.
Now that you’ve cooked your gourmet Brussels sprouts, let’s chat about how to serve it. How about making your serving stand out? Place your roasted sprouts on a lovely plate or a wooden board for a countryside feel. Add a little olive oil, lemon juice or flaky sea salt on top as you serve. Chopped herbs, like parsley or chives, can be a garnish.
Smashed Brussels sprouts pair well with a lot of main dishes. They go well with grilled, roasted, or pan-seared meats like chicken, beef, pork, and fish. Also, they can tag along with rich vegetarian meals like risotto, stuffed peppers, and baked pasta.
This simple recipe allows for lots of tweaks. You can tweak it to suit different tastes or diets.
Feel free to get playful. Try different seasonings and toppings. A drizzle of balsamic glaze, crumbled bacon, toasted nuts, or even hot sauce could work.
For a vegan mix, just drop the Parmesan cheese. Change it with nutritional yeast or vegan cheese. You still get a rich cheesy taste. And it’s all plant-based.
Although Brussels sprouts are already low in carbs, for a lighter version, roast thin slices of other low-carb veggies. Zucchini or radish will do. The same smashing technique applies.
Brussels sprouts make a healthy addition to any diet and are easy to incorporate into side dishes and entrees.
People often enjoy them roasted, boiled, sauteed, or baked.
For a simple side dish, first cut off the ends of the Brussels sprouts. Mix the sprouts with a bit of olive oil, salt, and pepper, and then roast them on a baking sheet until they’re crispy.
In my opinion, smashed Brussels sprouts might be an excellent choice for maintaining a healthy weight. They are not only low in calories but also very filling. With just over 50 calories per serving, brussels sprouts may be a valuable addition to the diet of a weight-conscious person.
Dr. Siddharth Gupta, B.A.M.S, M.D
Not only are smashed Brussels sprouts a joy to eat, but they also provide a hefty dose of nutrition. Let’s delve into the details of the macronutrient profile, vitamins, minerals, and health perks of this veggie treat. A typical portion of roasted smashed Brussels sprout has the following macronutrients:
A 1/2 cup serving contains around 6 grams of net carbs. That makes them a pretty low-carb pick for most diets. But if you’re on a strict keto diet, watch your portion.
Aside from being low in carbs, Brussels sprouts are also rich in protein. They give you around 4 grams per 1/2 cup serving. Although not a major source of protein, they can add to your daily count.
While being low in calories, smashed Brussels sprouts do hold some fats, mainly from the olive oil used in cooking. Most of these fats are unsaturated—seen as heart-friendly fats.
Apart from these macronutrients, Brussels sprouts are also packed with vital vitamins and minerals. Some of these are:
Just one portion of roasted Brussels sprouts gives more than half of the daily intake of vitamin C. This vitamin boosts the immune system and supports overall health.
Brussels sprouts are high in vitamin K, which plays a key role in blood clotting and bone health. Each serving gives you more than 100% of your daily vitamin intake.
A cup of Brussels sprout contains 24% of your daily recommended amount of vitamin A
These nutrient-packed sprouts are also a good source of folate, a B vitamin. Folate helps cell division and brain function. It is essential during pregnancy. It helps prevent defects in developing babies.
Each serving of smashed Brussels sprouts gives about 1.2 mg of iron. Iron is essential for blood oxygen supply and boosting the immune system.
In my view, consuming smashed Brussels sprouts might be a fantastic choice. These sprouts contain sulforaphane, a compound that may have potential benefits for reducing nasal allergy. Thus including Brussels sprouts in your diet may offer a natural and delicious way to support your respiratory health and manage allergy-related symptoms.
Dr. Rajeev Singh, BAMS
One cup of boiled Brussels sprouts (156g) provides 56 calories, 65% of which come from carbs, 23% from protein, and 12% from fat.
In 100g of Brussels sprouts, there are 36 calories. This is how other green vegetables compare per 100g:
I believe smashed Brussels sprouts might be an excellent choice for pregnant women. These sprouts are rich in vitamin B9, also known as folic acid, which is highly recommended during pregnancy to meet the increased requirement for this essential vitamin. So, pregnant women may consider incorporating smashed Brussels sprouts in their meals to enjoy their nutritional benefits and support their overall well-being during this important time.
Dr. Smita barode, B.A.M.S, M.S.
The mixture of nutrients in smashed Brussels sprouts brings several health perks:
Thanks to their high level of vitamin C, Brussels sprouts have strong antioxidants. These protect cells from free-radical damage. Regular consumption may lower the risk of chronic diseases, like cancer, heart disease, and diabetes.
Smashed Brussels sprouts contain around 4 grams of dietary fibre per portion. That can help keep your gut healthy, balance out blood sugar levels, and aid weight loss by keeping you full longer.
Brussels sprouts hold several nutrients that promote heart health. These include vitamin K, folate, and the unsaturated fats from olive oil. Regular consumption can help lower inflammation, reduce cholesterol levels, and lower heart disease risks.
Their high fibre content also helps Brussels sprouts keep your gut healthy. They promote regular bowel action, prevent constipation, and feed the good gut bacteria.
The fibre in Brussels sprouts (and other vegetables) has long been associated with appetite control and healthy weight maintenance and has been shown to reduce circulating levels of the appetite hormone leptin.
Although leptin sends fullness cues to the brain, high leptin levels can cause resistance to leptin’s message. A high-vegetable menu reduces this effect and protects against metabolic syndrome.
Brussels sprouts are one of the cruciferous vegetables shown to have anti-cancer properties. There is some evidence that this may be due to the activation of certain enzymes in the liver that bind to carcinogens.
Also Read: Alfalfa Sprouts Benefits: Uncovering Their Research-Based Health Properties
This simple gourmet smash Brussels sprouts recipe is ideal for hectic weekday dinners. You can prepare them ahead and store them for a quick, healthy side dish. Here are a few tips on how to prepare ahead and store your tasty Brussels sprouts:
To save time, you can clean, trim, boil, and cool the Brussels sprouts up to two days ahead. Keep them in the fridge in an airtight container till you need them.
Store the cooked Brussels sprouts in an airtight container in the fridge. They can stay up to four days.
To warm up your Brussels sprouts, put them on a baking sheet and bake at 350°F until heated through and crispy again. Alternatively, you could warm them up on the stovetop over medium heat.
Having the right kitchen tools can make a big difference when making this gourmet Brussels sprouts recipe:
Looking to enjoy Brussels sprouts in a new, exciting way? Try out these gourmet smashed Brussels sprouts. With crispy edges, tender insides, and a great flavour blend, it’s tough to believe that such a tasty dish is also nutrient-rich. So don’t hesitate to thrill yourself and your loved ones with this delicious, wholesome side dish. Enjoy the compliments for your culinary skills!
Yes! Cooked smashed Brussels sprouts can be frozen in an airtight container for up to 3 months. For reheating, thaw overnight in the fridge. Then reheat in the oven at 350°F or stovetop over medium heat. Ensure they’re warm and crispy.
Ensure your Brussels sprouts are dry after boiling. Drizzle them generously with olive oil. This helps achieve the best crispiness during roasting. Also, use a higher oven temperature of 425°F and place sprouts in a single layer. This adds crispiness.
Yes, indeed! Smashed Brussels sprouts can easily be made vegan. Just skip the Parmesan cheese or replace it with a vegan option like nutritional yeast.
While fresh Brussels sprouts are the best for this recipe, you can try using frozen ones. Defrost them and remove any extra moisture. Then, follow the recipe. Note, the texture may vary slightly compared to using fresh ones.
Though the recipe calls for oven-roasting, you surely can try it with an air fryer. Follow the boiling, cooling, and seasoning instructions. Then arrange them in your air fryer basket in a single layer. Fry at 400°F for around 12-15 minutes or until they’re golden and crispy.
People with an intolerance to histamine-rich foods may experience allergy-like symptoms after eating Brussels sprouts. There is potential for cross-reactivity in people with allergies to cabbage, peaches, or mustard.
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