Brussels sprouts have a unique flair that pairs beautifully with various dishes. They complement rich entrees, highlight lighter proteins, and bring a fresh crunch to hearty meals.
You can easily serve them alongside roasted chicken, grilled salmon, or pasta primavera. Feel like going vegetarian?
Toss them in a salad with quinoa or serve them next to your favorite grain bowl. For a festive touch, add them to a holiday spread with glazed ham or prime rib. The possibilities are endless!
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Brussels sprouts often have a bad reputation. For years, they’ve been dismissed as the “boring” vegetable or the one that kids pouted over at the dinner table.
But I’m here to tell you that sautéed Brussels sprouts are anything but dull. When cooked right, they become delectable little bites with a satisfying crunch and a touch of sweetness.
After experimenting with this fantastic vegetable, I’ve transformed it into a must-have dish that could easily win over any Brussels sprouts skeptic.
Growing up, I was firmly on the “no” side of the Brussels sprouts debate. But after discovering the magic of sautéing, my perspective shifted completely.
It prompted me to explore the ins and outs of cooking them. In this guide, we’ll dive deep into everything you need to know about sautéed Brussels sprouts, from sourcing the freshest vegetables to elevating their flavors.
What are Sautéed Brussels Sprouts?
Sautéed Brussels sprouts are simply Brussels sprouts that have been cooked quickly in a small amount of oil over high heat. This technique does wonders for these little green wonders.
They lose their bitterness and develop a caramelized exterior, enhancing their natural sweetness. With the right seasonings, they can shine on their own or serve as a fantastic side to your favorite meal.
Visually, sautéed Brussels sprouts can be a show-stopper. Imagine vibrant green sprouts with golden-brown edges, often adorned with crispy garlic or toasted nuts.
They are appealing not just to the eyes but also to the taste buds. And let’s not forget that these nutrient-packed gems are an excellent source of vitamins C and K.
How Do They Taste?
If you’re worried about flavor, let me assure you that sautéed Brussels sprouts are far from bland. The quick cooking process keeps their texture crisp while balancing the strong flavor profile that Brussels sprouts are known for. They have a nutty taste with hints of sweetness.
When seasoned properly, they can even lean into a savory territory that makes every bite exciting.
To give you an idea of their versatility, think of sautéed Brussels sprouts as a blank canvas. They absorb flavors beautifully, whether you’re adding garlic, balsamic vinegar, or a sprinkle of cheese. The possibilities are endless, and I’ve made this dish my own by adding various ingredients through the years.
Why You’ll Love This?
1. Simplicity: Cooking these sprouts is straightforward, requiring minimal ingredients and basic culinary skills. Perfect for those who might feel intimidated in the kitchen.
2. Nutritional Powerhouse: Brussels sprouts are low in calories but high in fiber, vitamins, and minerals. They support heart health, boost your immune system, and may even play a role in cancer prevention.
3. Versatility: You can dress them up or down, serving them as a side dish or even tossing them into salads and grain bowls.
4. Quick Cooking: In about 15 minutes, you can have a dish that appears to be the star of the show. Not only does this save time, but it also makes it easy to whip up on busy weeknights.
5. Crowd-Pleaser: You’d be surprised who might love Brussels sprouts. Sautéed to perfection, even the pickiest eaters may find themselves coming back for seconds.
Ingredients
To prepare sautéed Brussels sprouts, you’ll need the following ingredients:
- 2 tablespoons extra virgin olive oil
- 1 pound fresh Brussels sprouts, trimmed and cut in half
- 1 teaspoon minced garlic
- ½ teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- 1 to 2 tablespoons toasted pine nuts or chopped raw walnuts, almonds, or pecans
- 1 tablespoon aged balsamic vinegar or fresh lemon juice
- A handful of crumbled Parmesan, feta, or goat cheese
- Finely chopped fresh herbs such as parsley, cilantro, or mint
- 1 teaspoon honey or maple syrup
Step-by-Step Directions
Step 1: Prepare the Brussels Sprouts
Start by washing the Brussels sprouts under cold running water. Trim the stem end, and then cut each sprout in half lengthwise. This allows them to cook quickly and evenly. If you have any outer leaves that look damaged, remove those too.
Step 2: Heat the Skillet
In a large skillet, heat the extra virgin olive oil over medium-high heat. Allow it to get hot but not smoking. The oil should shimmer, indicating it’s ready for cooking the Brussels sprouts.
Step 3: Add Brussels Sprouts and Seasoning
Once the oil is hot, add the halved Brussels sprouts to the skillet in a single layer, cut side down.
Avoid crowding the pan, as this can lead to steaming rather than sautéing. Season with sea salt and black pepper. Let them cook undisturbed for about 4-5 minutes until they begin to brown.
Step 4: Stir in Garlic
Once the Brussels sprouts have developed a golden-brown crust on one side, stir them to cook the other side. Add the minced garlic in this step as well. Sauté for an additional 2-3 minutes. You want the garlic to soften and become fragrant without burning.
Step 5: Finish with Nuts and Cheese
After the sprouts are cooked through and have a lovely char, remove the skillet from heat.
Drizzle in the balsamic vinegar or lemon juice and give everything a good toss. At this point, sprinkle in the toasted nuts, cheese, and herbs. Toss again, ensuring everything is evenly combined.
Tips on Making Sautéed Brussels Sprouts
- Choose Fresh Sprouts: Opt for firm and bright green Brussels sprouts. Avoid any that have yellow or wilted leaves.
- Don’t Rush: Give the sprouts time to brown in the pan before stirring. It enhances their flavor and texture.
- Experiment with Additional Flavors: Feel free to add spices like red pepper flakes or smoked paprika for extra kick.
- Keep the Oil Hot: This helps in achieving that desirable caramelization. If it starts to smoke, reduce the heat a bit.
- Add Texture: Incorporate different nuts or seeds for added crunch.
Nutrition Information
Sauteed Brussels Sprouts Nutrition Facts
How Do You Store Sautéed Brussels Sprouts?
If you happen to have leftovers (which is rare in my household!), store them in an airtight container in the refrigerator. They’ll last for about 3-4 days. To reheat, simply toss them back in a skillet over medium heat until warmed through.
While they may lose some crunchiness, they’ll still taste great.
What Other Substitutes Can You Use in Sautéed Brussels Sprouts?
- Frozen Brussels Sprouts: Perfect for a quick meal, though they may require slightly different cooking times. Make sure to thaw them ahead of time.
- Other Cruciferous Vegetables: Substitute with shredded cabbage or broccoli florets for a different flavor profile.
- Carrots: Thinly sliced carrots can add sweetness and color to your dish.
- Cauliflower: This can also be a great substitute. Just break it into florets, and you’ll get similar textures.
- Zucchini: For a lighter dish, spiralized or sliced zucchini can work as a refreshing alternative.
Sauteed Brussels Sprouts
Ingredients
Equipment
Method
- Start by washing the Brussels sprouts under cold running water. Trim the stem end, and then cut each sprout in half lengthwise. This allows them to cook quickly and evenly. If you have any outer leaves that look damaged, remove those too.
- In a large skillet, heat the extra virgin olive oil over medium-high heat. Allow it to get hot but not smoking. The oil should shimmer, indicating it’s ready for cooking the Brussels sprouts.
- Once the oil is hot, add the halved Brussels sprouts to the skillet in a single layer, cut side down.
- Avoid crowding the pan, as this can lead to steaming rather than sautéing. Season with sea salt and black pepper. Let them cook undisturbed for about 4-5 minutes until they begin to brown.
- Once the Brussels sprouts have developed a golden-brown crust on one side, stir them to cook the other side. Add the minced garlic in this step as well. Sauté for an additional 2-3 minutes. You want the garlic to soften and become fragrant without burning.
- After the sprouts are cooked through and have a lovely char, remove the skillet from heat.
- Drizzle in the balsamic vinegar or lemon juice and give everything a good toss. At this point, sprinkle in the toasted nuts, cheese, and herbs. Toss again, ensuring everything is evenly combined.
Nutrition
Notes
- Choose Fresh Sprouts: Opt for firm and bright green Brussels sprouts. Avoid any that have yellow or wilted leaves.
- Don’t Rush: Give the sprouts time to brown in the pan before stirring. It enhances their flavor and texture.
- Experiment with Additional Flavors: Feel free to add spices like red pepper flakes or smoked paprika for extra kick.
- Keep the Oil Hot: This helps in achieving that desirable caramelization. If it starts to smoke, reduce the heat a bit.
- Add Texture: Incorporate different nuts or seeds for added crunch.
Tried this recipe?
Let us know how it was!Frequently Asked Questions
1. Can I use frozen Brussels sprouts instead of fresh?
Yes, but they may release more water during cooking, so be mindful of the cooking time. They might not brown as nicely, but they will still be delicious.
2. What is the best way to know when Brussels sprouts are done?
They should be tender when pierced with a fork and have a caramelized exterior. Taste-testing is the best way to ensure they’re done to your liking.
3. Can I prepare Brussels sprouts in advance?
You can! Cooked Brussels sprouts can be prepared a day ahead and stored in the refrigerator. When it’s mealtime, simply reheat in a skillet.
4. Are Brussels sprouts good for weight loss?
Absolutely! They’re low in calories and high in fiber, making you feel full without consuming too many calories.
5. Do you need to trim Brussels sprouts before cooking?
Yes, it’s essential to trim the bottom and remove any discolored outer leaves. This improves both flavor and presentation.
Conclusion
Sautéed Brussels sprouts have earned their place in the kitchen as a versatile dish that satisfies a wide range of palates. With their delightful crunch and rich flavor, they can transform any meal from simple to spectacular.
As you explore the recipe and these tips, you might find yourself reconnecting with this misunderstood vegetable. So grab some fresh sprouts and give this dish a try. You may discover that Brussels sprouts are not just a sidekick but a star of the show!
Happy cooking!