Brussels sprouts are not a typical vegetable cooked in the Indian household. But, here in the USA, it is easily available in supermarkets, and since my family loves air-fried Brussels sprouts so much, I thought I would try an Indian version of Brussels sprouts. I have made this Brussels sprouts curry just like I would make any other Indian-style sabzi with a tempering of spices and aromatics. As I have a very picky daughter, I always look for ways to include more vegetables in her diet. Fortunately, she loves Brussels sprouts, so I try to make them in different styles for her, such as this Kung Pao Brussels Sprouts. Brussels sprouts are not as easily available in India, so they don’t really have a Hindi name. That said, you might be able to find them in large cities. They are like a mini version of cabbage but more nutrient-dense.
Watch How to Make Indian Brussels Sprouts
Benefits Of Brussels Sprouts
Brussels sprouts are a powerhouse of nutrients (folate, potassium, Vitamin B-6) and are low in calories. Brussels sprouts are a great source of vitamin C, which protects the skin from sun damage and pollution. It also aids in maintaining good eye health and reduces the risk of cataracts. Abundant beta carotene in the Brussels sprouts helps improve skin texture and maintain healthy skin. Brussels sprouts are a significant source of Vitamin K–1 and Calcium. Both these nutrients are essential for bone formation, strength, and growth. Brussels sprouts help in managing diabetes. It contains antioxidant alpha-lipoic acid (ALA) that has the ability to reduce glucose levels, improve insulin sensitivity, and prevent oxidative stress-induced changes in diabetics. Brussels sprouts have sulfur-containing compounds that have the ability to fight cancerous effects.
Source: What to know about Brussels sprouts
Tips on Buying
Do not buy sprouts with yellow or brown leaves. Look for sprouts that are attached to the stalk (as in the picture above). This indicates that they are still fresh. If you can’t get sprouts on the stalk, buy smaller sprouts. These are softer and sweeter as compared to larger ones. The leaves must be firm and packed tightly. Older sprouts have loose leaves.
How to Prep Brussels Sprouts
Prepping Brussels sprouts is important for a great-looking and tasting dish.
Remove any yellow leaves. 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 sprout and cut in half lengthwise, from tip to trimmed end. You can also cut to one-fourth for larger Brussels sprouts.
Indian Brussels Sprouts Recipe
Brussel sprouts are cute little replicas of cabbage and have a characteristic flavor. When combined with Indian spices and stir-fried, you are bound to get a recipe that is unlike what you have tasted ever before. The addition of mustard, cumin seeds, ginger, onion, and garlic to the Brussels sprouts Sabzi makes it truly lip-smacking. It is bursting with various flavors that are mildly spicy, earthy, and crunchy. The Indian spices help to balance out the sharp flavors of the Brussels sprouts.
Ingredients
Brussels Sprouts: I have used fresh Brussels sprouts, and I highly recommend using fresh ones for this recipe. Oil: Use any cooking oil of your choice. I used avocado oil. Curry leaves: A few leaves will add a lot of flavor to this dish. I’m tempering the brussel sprouts with curry leaves before sautéing them until crispy. Dried whole chili: Whole red chili gives an amazing aroma to the oil when tempered. If you don’t want to eat them, you can remove them after the tempering. You can even skip it. Garlic and Ginger: Use freshly grated ginger and minced garlic for the best aroma and flavor. You can also use ginger-garlic paste if you prefer. Onion: I have used yellow onions. Red onions will also work well in this stir-fry subzi. Spices: Mustard seeds, cumin seeds, turmeric powder, Kashmiri red chili powder, and coriander powder are the 5 spices I have used to give an Indian twist to these Brussels sprouts. Salt: Use as per your taste Lime juice: Use fresh lime juice for the extra zing or you can use dry mango powder (amchur) instead. Cilantro Leaves: Fresh cilantro leaves for garnish will add a ton of flavor to the final dish.
How To Cook?
This Indian spiced Brussels sprouts curry recipe is a delicious way to cook Brussels sprouts. You will love how simple and easy it is!
Prep the Brussels sprouts with water and pat dry. Then trim off the bottom of the hard stem of each Brussels sprouts and cut each in half lengthwise, from tip to trimmed end. You can also cut to one-fourth for larger Brussels sprouts. Heat a pan on medium-high heat and add oil to it. Add cumin seeds, mustard seeds, dried red chili peppers, and curry leaves, and allow them to splutter. Then add onions, ginger, garlic, and saute for 1-2 minutes. Add Brussels sprouts, turmeric powder, red chili powder, coriander powder, and salt. Mix everything well. Cover the pan with a lid and let it cook for 4-5 minutes. Stir in between. Open the lid, and sprinkle some water if needed.
Now cook uncovered for another 5-6 minutes so the Brussels sprouts brown on the sides. Do not overcook. Once done, squeeze some lime juice and add cilantro leaves. Give it a gentle stir.
What To Serve With Indian Spiced Brussels Sprouts?
Serve this easy Brussels Sprouts Sabzi with roti or paratha. You can also serve this stir fry with dal and rice; it makes a complete meal. You can also serve it at potlucks or family dinners, and I am sure people will be amazed at this twist!
How To Store?
Leftover Brussels sprouts stir-fry can be easily stored in an airtight container in the refrigerator for up to 2 to 3 days. You can reheat the Brussels sprouts in the microwave until warm. You can also use a frying pan/ skillet and reheat over low heat.
Variations
Just like cabbage peas stir fry, you can add green peas to the Brussels sprouts. You can also add some urad dal and chana dal in the tempering along with mustard seeds and curry leaves and garnish with grated coconut to make Brussels sprouts poriyal. Make an onion-tomato masala, and add plain sauteed Brussels sprouts to it for a finger-licking Indian Brussels sprouts curry. Add potato to make a Brussels sprouts-potato stir fry.
More Easy Vegetarian Sides
Aloo Asparagus Aloo Gobi / Potato & Cauliflower Stir Fry Karela (Bitter Melon Stir Fry) Aloo Gajar Matar (Indian Potato, Carrots & Peas) Bhindi Masala (Okra & Onions Stir Fry) Aloo Beans(Indian Green Beans Curry) Indian Zucchini Curry
