Friday, May 11, 2012

Brussels sprouts stir fry

Most people I know are aware of the benefits of eating healthy. That means avoiding too much salt and fried food or desserts that have too much fat and sugar. There are always some articles or television programs  giving out a list of "super foods". Every once in a while there is a documentary or movie about the obesity epidemic or the food served to kids in schools, exposing the unseen side of corporate farming  (Food Inc.), making healthy choices (Hungry for change), or  the new HBO documentary "The weight of the nation".
And there are some food items that always come up in the list of good food. For example, blueberries, kale, spinach, oranges, beans, walnuts, salmon etc. It is not always easy (for me) to avoid everything unhealthy, but with an excess of processed food and unhealthy options available, I like to make conscious choices now when it comes to food. And one of the things I like to do is include as many 'good foods" that I can in my diet. One of the vegetables that gets mentioned for its micronutrient properties is brussels sprouts. But I never really liked it. So I decided to try it with Indian spices. I grated the brussels sprouts and stir fried it with some spices. It tasted really good this way and now I am looking forward to using it more often.


1 cup brussels sprouts
1 teaspoon mustard seeds
1 teaspoon turmeric powder
1/2 teaspoon hing (asafoetida)
1 green chilli
1/2 teaspoon red chilli powder
1 sprig of curry leaves
1 teaspoon pav bhaji masala (or garam masala)
salt to taste
1 teaspoon sugar (optional)
a few raw cashews  and cilantro for garnish
juice of half a lemon


Grate the brussels sprouts in the food processor. Heat some oil in a pan. When it is hot enough add the mustard seeds, let them splutter, then drop the curry leaves, green chilli and hing. Quickly drop in the grated brussels sprouts along with the turmeric powder, red chilli powder and salt. Mix everything well. Cook on medium heat of about a minute then add the pav bhaji masala, and sugar. Taste for seasonings and adjust the spices if required. Cook uncovered till the brussels sprouts start  wilting but are still crunchy. It should not be overcooked. Remove from the heat and garnish with broken raw cashews and cilantro. Squeeze the juice of half a lemon. Serve with plain rice or chapatis.


  1. Super cool way of cooking it....I am also not a big fan of Brussl Sprouts but this shows promise :-)

  2. A fabulous way to enjoy the healthy brussels..Im sure even those who dont love this veggie will definitely adore this dish!!
    Prathima Rao
    Prats Corner

  3. So crisp and healthy..loved the colour...

  4. What a great idea. Looks so yummy, great pics.