Brussels Sprouts Dish Recipe

Brussels Sprouts Dish

A delicious and nutritious dish prepared with Brussels sprouts in an exquisite way. Brussels sprouts cooked with butter, spices and maybe some broth are a great dinner option with rice or mashed potatoes. A recipe that is both satisfying and healthy.

In a Nutshell:

Ingredients:

For: 4 People
Prep: 15 Min
Cook: 25 Min
Brussels Sprouts (You Can Use An Entire Package Sold In The Market) 1/2   Kilogram
Olive Oil 1/2   Half Cup
Shallot (Small) 12   Qty
Garlic 4   Clove
Potatoes (Small) 1   Qty
Red Pepper (I Used Canned Roasted) 2   Qty
Carrot 1   Qty
Tomato 1   Qty
Lemon 1/4   Qty
Sugar 1   Tsp
Salt 1   Tsp (large)
Water (Hot) 3   Cup

Steps:

  1. Put the oil in the pot: Put the olive oil in the pot and heat it.
  2. Add the onions: Peel the peanut onions and add them to the pot.
  3. Add the garlic and fry: Add all the garlic and fry lightly.
  4. Add the carrots: Add the carrots you cut julienne and fry until their colors change.
  5. Add the potatoes: Add the julienned potatoes in the same way.
  6. Add the sprouts: After mixing for two minutes, add the sprouts.
  7. Add the peppers: If not canned, add the peppers after the carrots.
  8. Add the tomatoes and spices: After roasting for 5 minutes, add the julienned tomatoes, salt, sugar and lemon juice.
  9. Add water and cook: After mixing, add hot water, close the lid and cook for 20 minutes on low heat when it boils.

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Benefits of Ingredients in Brussels Sprouts Dish

Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.

  • Brussels Sprouts: Brussels sprouts, despite their small size, offer significant benefits. They are particularly rich in Vitamin K, crucial for bone health, and Vitamin C, a powerful antioxidant. Compounds like sulforaphane present in them have potential cancer-protective properties, while their high fiber content supports the digestive system and promotes satiety. To enhance their flavor, they can be roasted until caramelized or sautéed; they pair excellently with bacon, chestnuts, garlic, lemon juice, and balsamic glaze.
  • Olive Oil: Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
  • Shallot: Shallots, with their sweet and subtly pungent flavor, are a culinary staple. Rich in antioxidants (especially quercetin), they can support heart health and help regulate blood sugar levels. Their potassium and sulfur compounds are beneficial for the circulatory system. They pair perfectly with salad dressings, marinated meats, fish dishes, and delicate sautéed vegetables. Frequently used in French cuisine.
  • Garlic: Garlic, thanks to its allicin compound, offers strong antioxidant and anti-inflammatory properties. It can boost the immune system, increasing resistance against illnesses. Furthermore, it contributes to cardiovascular health by helping regulate blood pressure and balance cholesterol levels. Widely used in traditional medicine, garlic is also known for its digestive support effects. An indispensable ingredient in meat dishes, vegetable sautés, and Mediterranean cuisine, it pairs wonderfully with herbs like rosemary and thyme.

  • Potatoes: Potatoes are a rich source of complex carbohydrates providing energy, Vitamin C, and potassium. Their fiber content contributes to digestive health and provides a feeling of satiety. Potassium, vital for regulating blood pressure, makes them important for overall body functions. They pair well with meat, chicken, fish, eggs, cheese, and many vegetables, suitable for various cooking methods like baking, boiling, frying, and mashing.
  • Red Pepper: Red pepper, thanks to its capsaicin content, boosts metabolism, provides mild pain relief, and aids fat burning. Its high Vitamin C strengthens immunity, offers strong antioxidant protection for cells, and supports digestion. It pairs excellently with legumes, meat, chicken, tomatoes, and garlic, adding depth and warmth to dishes.
  • Carrot: Carrots are renowned for their rich beta-carotene, which the body converts into Vitamin A, crucial for eye health (especially night vision) and skin regeneration. Their high fiber content aids digestion and promotes satiety. Potent antioxidants also protect cells. To maximize the absorption of their beneficial compounds, carrots are best consumed with healthy fats like olive oil. Versatile in both sweet and savory dishes, they pair wonderfully with fruits like apple, orange, and ginger, or in meat dishes.
  • Tomato: Tomato is a fruit rich in lycopene, a powerful antioxidant that supports heart health and helps protect skin cells against UV damage. With Vitamin C, it boosts immunity, while potassium contributes to blood pressure regulation. Lycopene absorption is enhanced, especially when consumed with olive oil. It is an indispensable ingredient for basil, garlic, mozzarella, and various salad and pasta dishes.
  • Lemon: Lemon is a citrus fruit rich in Vitamin C, supporting the immune system and acting as a powerful antioxidant. Its citric acid stimulates bile production, aiding digestion and enhancing nutrient absorption. It contributes to the body's alkaline balance, supporting detoxification processes. Furthermore, it benefits skin health and may help prevent kidney stone formation. It pairs well with honey, ginger, mint, or olive oil.
  • Sugar: Sugar is the body's primary energy source, providing glucose essential for brain function and muscle activity. Consumed in appropriate amounts, it offers a quick energy boost, supporting concentration and physical performance. It can also facilitate the absorption of some nutrients and temporarily improve mood. It pairs perfectly with coffee, tea, dairy products, and many desserts. When used with fruits, it enhances their natural flavors.

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