Wednesday, December 29, 2010

Simple Vegan Brussels Sprouts With Garlic

My Favorite Way to Cook Brussels Sprouts
Brussels sprouts are one of my favorite veggies. I love them raw or cooked (see Raw Vegan Brussels Sprouts Salad with Orange Chia Seed Vinaigrette). Today's recipe is a very simple and flavorful way to cook Brussels sprouts. Cooking them in a bit of broth with a touch of olive oil gives them an extremely creamy texture. Since the olive oil is in several cups of broth which is drained before serving, you get the flavor of the oil and you don't have the fat calories to worry about.

Penzeys vegetable soup base and seasoning

Soup Base Adds Extra Flavor
I find that simmering the Brussels sprouts in vegetable stock or a soup base mixed with water adds some extra flavor. A vegetable soup base, like this one shown by Penzeys, is easy to mix up. Adding 3/4 teaspoon to 1 cup of water makes a cup of broth. You only need to make exactly as much broth as you need. This is far better than opening a can or box of veggie broth and wondering what to do with the rest when you only need a small amount. 
Simmer Brussels sprouts in one single layer.

Vegan Brussels Sprouts with Garlic
[makes 6 servings]
1 1/2 pounds Brussels sprouts
1 tablespoon extra virgin olive oil
4 cloves garlic, sliced (1 heaping tablespoon)
2 cups veggie broth
Sea salt to taste
Freshly ground black pepper to taste 

Cut about a quarter inch off the bottom of each Brussels sprout, remove outer leaves and wash.
In a large Dutch oven or extra wide sauce pan with a lid, heat olive oil and add garlic. Stir until fragrant, only for a minute. 
Add Brussels sprouts and stir until coated.
Add broth, salt and a good amount of freshly ground black pepper. Stir, lower the heat and cover.
Cook until fork tender. Drain and serve.

One half cup of cooked Brussels sprouts has only 28 calories, has zero fat and cholesterol, 6 grams of carbohydrates, 2 grams of protein, and 2 grams of dietary fiber. They are even a source of essential fatty acids providing 135 mg of omega 3 and 62 mg of omega 6 fatty acids per 1/2 cup.

1 comment:

fuat gencal said...

Merhabalar, ellerinize, emeğinize sağlık. Çok güzel ve leziz görünüyor.
Ayrıca yeni yılın sağlık ve mutluluk getirmesini diler yeni yılınızı tebrik ederim.