Steamed Brussels Sprout
Brassica oleracea var. gemmiferaMacronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed to retain nutrients; avoid overcooking to prevent loss of flavor and texture.
Smart Selection & Storage
Choose firm, bright green Brussels sprouts with tightly packed leaves. Avoid any that are yellowing or have blemishes.
Store in a perforated plastic bag in the refrigerator for up to a week. Do not wash until ready to use.
Myths vs Realities
MythBrussels sprouts cause gas and bloating.+
MythAll cruciferous vegetables are bad for thyroid health.+
MythCooking Brussels sprouts destroys all their nutrients.+
Healthy Recipes
Lemon Garlic Steamed Brussels Sprouts
A zesty and aromatic dish featuring steamed Brussels sprouts tossed in a tangy lemon-garlic dressing, perfect as a side or light main.
- 1 lb Brussels sprouts, trimmed and halved
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 lemon, juiced
- Salt and pepper to taste
- 1. Steam the Brussels sprouts for about 6-8 minutes until tender.
- 2. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
- 3. Toss the steamed Brussels sprouts in the dressing and serve immediately.
Brussels Sprout and Quinoa Salad
A nutritious salad combining steamed Brussels sprouts with quinoa, nuts, and a light vinaigrette, packed with protein and fiber.
- 1 lb Brussels sprouts, trimmed and halved
- 1 cup cooked quinoa
- 1/4 cup walnuts, chopped
- 2 tbsp olive oil
- 2 tbsp apple cider vinegar
- Salt and pepper to taste
- 1. Steam the Brussels sprouts for 6-8 minutes until bright green and tender.
- 2. In a large bowl, combine cooked quinoa, chopped walnuts, and steamed Brussels sprouts.
- 3. Drizzle with olive oil and apple cider vinegar, season with salt and pepper, and toss to combine.
Brussels Sprout Stir-Fry
A quick and colorful stir-fry featuring steamed Brussels sprouts, bell peppers, and a savory soy sauce glaze, ideal for a healthy weeknight dinner.
- 1 lb Brussels sprouts, trimmed and halved
- 1 red bell pepper, sliced
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp ginger, grated
- Sesame seeds for garnish
- 1. Steam the Brussels sprouts for 5 minutes until slightly tender.
- 2. In a large pan, heat sesame oil and add sliced bell pepper and ginger, sautéing for 2-3 minutes.
- 3. Add the steamed Brussels sprouts and soy sauce, stir-frying for another 2 minutes. Garnish with sesame seeds before serving.
Brussels Sprout and Sweet Potato Mash
A creamy and comforting mash made from steamed Brussels sprouts and sweet potatoes, offering a deliciously healthy twist on traditional mashed potatoes.
- 1 lb Brussels sprouts, trimmed
- 2 medium sweet potatoes, peeled and cubed
- 2 tbsp Greek yogurt
- Salt and pepper to taste
- 1. Steam the Brussels sprouts and sweet potatoes together until tender, about 15 minutes.
- 2. In a bowl, mash the sweet potatoes and Brussels sprouts together with Greek yogurt, salt, and pepper.
- 3. Serve warm as a side dish.
Brussels Sprout and Chickpea Curry
A hearty and flavorful curry featuring steamed Brussels sprouts and chickpeas, simmered in a spiced coconut milk sauce for a satisfying meal.
- 1 lb Brussels sprouts, trimmed and halved
- 1 can chickpeas, drained and rinsed
- 1 can coconut milk
- 2 tbsp curry powder
- 1 onion, chopped
- Salt to taste
- 1. Steam the Brussels sprouts for 6-8 minutes and set aside.
- 2. In a pot, sauté chopped onion until translucent, then add curry powder and chickpeas, cooking for 2 minutes.
- 3. Stir in coconut milk, add steamed Brussels sprouts, and simmer for 10 minutes. Season with salt and serve.
Brussels Sprout and Apple Slaw
A crunchy and refreshing slaw made with thinly sliced Brussels sprouts and apples, dressed in a light vinaigrette, perfect for a healthy lunch.
- 1 lb Brussels sprouts, thinly sliced
- 1 apple, julienned
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine sliced Brussels sprouts and julienned apple.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Pour the dressing over the slaw and toss well before serving.
Brussels Sprout and Feta Flatbread
A delicious flatbread topped with steamed Brussels sprouts, crumbled feta, and a drizzle of balsamic glaze, perfect for a healthy appetizer.
- 1 lb Brussels sprouts, trimmed and halved
- 1 flatbread or pita
- 1/2 cup feta cheese, crumbled
- 2 tbsp balsamic glaze
- Olive oil for drizzling
- 1. Steam the Brussels sprouts for 6-8 minutes until tender.
- 2. Preheat the oven to 400°F (200°C) and place the flatbread on a baking sheet.
- 3. Top the flatbread with steamed Brussels sprouts and feta cheese, drizzle with olive oil, and bake for 10 minutes. Drizzle with balsamic glaze before serving.
Brussels Sprout and Lentil Soup
A hearty and nutritious soup made with steamed Brussels sprouts, lentils, and vegetables, perfect for a warming meal.
- 1 lb Brussels sprouts, trimmed and halved
- 1 cup lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 4 cups vegetable broth
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add lentils and vegetable broth, bringing to a boil. Reduce heat and simmer for 20 minutes.
- 3. Stir in steamed Brussels sprouts and season with salt and pepper before serving.
Brussels Sprout and Avocado Toast
A trendy and nutritious toast topped with smashed avocado and steamed Brussels sprouts, perfect for a healthy breakfast or snack.
- 1 lb Brussels sprouts, steamed and chopped
- 2 ripe avocados
- 4 slices whole grain bread
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread slices until golden brown.
- 2. In a bowl, mash the avocados and season with salt and pepper.
- 3. Spread the mashed avocado on the toast, top with chopped steamed Brussels sprouts, and sprinkle with red pepper flakes before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of Brussels sprouts?
Brussels sprouts are high in vitamins C and K, fiber, and antioxidants, which can support immune function, bone health, and digestion.
How should I store Brussels sprouts?
Store Brussels sprouts in a perforated plastic bag in the refrigerator to maintain freshness for up to a week.
Can I eat Brussels sprouts raw?
Yes, raw Brussels sprouts can be eaten, but steaming them enhances their digestibility and nutrient absorption.
How do I prepare Brussels sprouts for cooking?
Trim the stem ends and remove any yellow or damaged leaves before cooking.
Are Brussels sprouts good for weight loss?
Yes, their high fiber content can help you feel full longer, which may aid in weight management.
What is the best way to cook Brussels sprouts?
Steaming is recommended to preserve nutrients, but they can also be roasted or sautéed for added flavor.
Do Brussels sprouts contain gluten?
No, Brussels sprouts are naturally gluten-free and safe for those with gluten intolerance.
How many Brussels sprouts should I eat?
A serving size is typically about 1 cup cooked, which provides a good balance of nutrients.