Once on the list of most disliked vegetables, Brussels sprouts are moving into the spotlight and have become a favorite among veggie lovers. The newly found fame is well deserved, as these little sprouts are packed with nutrients. Brussels sprouts contain vitamin C, vitamin K, B vitamins, calcium, magnesium, and potassium. They’re also a good source of dietary fiber. Brussels sprouts, like other vegetables in the brassica family, contain the phytochemical sulforaphane, which research for its potential anticancerproperties. Brussels sprouts are also a source of indole-3-carbinol, a chemical being studied for how it affects DNA repair in cells and appears to block the growth of cancer cells in vitro.
This Braised Brussels Sprouts dish from Everyday Vegan Eats by Zsu Dever is a good recipe to serve to sprout-a-phobes, as they’re sure to get over their fear once they taste how delicious these little cabbage-like really veggies are.
Braised Brussels Sprouts
- 1 pound brussels sprouts
- 2 tablespoons olive oil
- 2 garlic cloves, cut into 1/8-inch slices
- Sea salt And fresh ground black pepper
- 6 tablespoons vegetable broth
- Splash of apple cider vinegar (optional)
- Trim the stem end of each sprout about 1/4 to 1/2 inch, removing a few of the outer leaves in the process. Re- move any yellowed leaves, as needed. Cut each sprout in half through the stem and set aside.
- Heat the oil in a large skillet over medium-low heat. Add the garlic and cook, stirring, until golden, about 3 minutes. Turn down the heat if the garlic is browning too fast. When the garlic is golden, remove it with a slotted spoon and set aside.
- Increase the heat to medium. Arrange the sprouts in the skillet with the cut side down, placing as many as you can in the skillet. Season with salt and black pep- per to taste. Cook until the sprouts are golden brown on the cut side, about 8 to 12 minutes, stirring a few times to caramelize as many on the cut side as possible.
- Pour the broth over the sprouts, add the reserved garlic, cover the skillet with a lid, and cook the sprouts until they are tender and the broth has evaporated, about 5 minutes.
- When the sprouts are tender, add a splash of vinegar, if desired. The vinegar will evaporate as soon as it hits the hot skillet. Stir the sprouts. Taste and adjust the seasoning with salt and pepper. Serve hot.
From Everyday Vegan Eats by Zsu Dever. ©2014 Zsu Dever. Used by permission from Vegan Heritage Press.