Instant Pot Brussels Sprouts And Carrots

Cooking veggies in an Instant Pot can be tricky.

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Instant Pot and Veggies
Once you have an Instant Pot Pressure Cooker, you almost forget you've got other pots and pans, even though it's sometimes just as easy to cook something in your normal repertoire of pots and pans. 

One of the biggest challenges for me, with my Instant Pot, is cooking vegetables. If you get the timing wrong, your crisp veggies can easily turn to mush. So it's a matter of experimenting and getting to know your individual pot and each individual vegetable.

I suggest you keep a little notebook and experiment with different dishes (this goes for grains and beans too). Once you've perfected the timing for each of your favorite vegetable, you can then attempt to cook several of them together.

The easiest pairings are those foods that aren't that picky, like mushrooms. You can throw them in with anything and they will be just fine. But other veggies are a bit more tricky.

For example, Brussels sprouts and carrots. Brussels sprouts take a bit longer to cook than carrots but if you cut the Brussels sprouts in half and cut the carrots in larger slices, you can cook them together in 2 minutes. And if, after your cooking time, the veggies aren't cooked enough, don't turn the pot back on - just place the lid over the pot and wait a few minutes. 

But the key is experimentation. I have watched broccoli turn to mush in a single minute because I cut the florets too small so now I leave them in bigger pieces and only cook them for one minute. You can also play with the pressure, cooking them on lower pressure instead of higher pressure.

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Instant Pot Brussels Sprouts and Carrots
Vegan or Vegetarian, Gluten Free
[makes 6 servings]

Ingredients
1 1/2 pounds Brussels Sprouts
4 large carrots
1/4 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste
1/4 teaspoon granulated garlic, or to taste
1 1/2 tablespoons dried parsley
1/3 to 1/2 cup vegetable broth
1 teaspoon Earth Balance or ghee*

*ghee is not vegan but is lactose and casein free.

Directions
Trim the ends off of the Brussels sprouts and cut in half. Rinse and place in the Instant Pot.

Peel the carrots and cut thick slices on the diagonal. Place them into the Instant Pot together with the remaining ingredients and stir.

Hit the "Manual" button and set for 2 minutes at high pressure. When done, hit quick release and carefully open the lid. If the vegetables are not yet cooked, just set the lid back on top and wait a minute or two.

Stir and serve.

Nutritional Information
Per serving: 73 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 112 mg omega-3 and 100 mg omega-6 fatty acids, 4 g protein, 14 g carbohydrates, 6 g fiber, and 160 mg sodium.

Sweet And Orangey Brussels Sprouts Stove Top Or Instant Pot Pressure Cooker RecipePerfect Side Dish For The Holidays

Orange and maple syrup flavored Brussels sprouts.

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Planning my Thanksgiving Menu
Thanksgiving should have been named the Holiday of Starch with mashed potatoes, sweet potato casserole and stuffing always being the highlights of the menu. But my favorite dish is always Brussels Sprouts, even though I also make garlicky green beens for those who aren't crazy about the petite cabbage. Last year I made Roasted Shaved Brussels Sprouts and Shallots with Pomegranate Seeds. A few years ago I served them raw in a Brussels Sprouts Salad with Orange Chia Seed Vinaigrette, Dried Cranberries and Almonds. But this year's recipe is super simple and flavorful with just a handful of common ingredients.

If you have a Instant Pot or similar pressure cooker, this recipe will take only a few minutes. But I'll also show you a simple stove top recipe too.

It's nice to have an extra pot on Thanksgiving day since
all the burners and the oven are full of other things!

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Sweet and Orangey Brussels Sprouts 
Vegan, Gluten Free
[makes 8 servings]

2 pounds Brussels sprouts (1.5 pounds when trimmed)
1/4 cup freshly squeezed orange juice
1 teaspoon grated orange zest
1 tablespoon Earth Balance buttery spread
2 tablespoons maple syrup
1/4 teaspoon black pepper, or to taste
1/2 teaspoon salt, or to taste

Trim 1/4 inch off the bottom of each Brussels sprout. If they are large, cut them in half. Otherwise, leave them whole. Rinse under cold water.

Stove Top Recipe
Place the Brussels sprouts in a 5-quart Dutch oven or medium pot with a steamer basket. Steam them until they are fork tender. Some people like them as hard as a rock but I am not one of those people. I think they taste creamier when you can pierce them easily with a fork. 

Drain the cooked Brussels sprouts in a colander and set aside. Remove the steamer basket and remove all water.

Using the same pot, combine the orange juice and zest, Earth Balance, and maple syrup. Heat at a low temperature until the Earth Balance melts, stirring so that it mixes with the other ingredients.

Orange sauce

Add the Brussels sprouts to the orange sauce. Sprinkle with salt and pepper and stir until each Brussels sprout is covered with the warm sauce. Serve immediately or reheat before serving.

Instant Pot Pressure Cooker Recipe
Place all of the ingredients in the Instant Pot or similar Pressure cooker.

Cover with the pressure cooker top, making sure that the quick release switch is closed. 
Push the manual button and set it for 3 to 4 minutes if the Brussels sprouts are good size and whole and 2 to 3 minutes if they are very small or cut in half. If you like them harder than fork tender, you should set it for less time. You can always cook them longer if they aren't done to your liking by just setting the lid back over the pot and letting them sit in the pot a minute or two more.

When the time is up, hit the off button and quick release the pressure.

Stir until the Brussels sprouts are evenly covered with sauce and serve.

Per serving: 65 calories, 2 g total fat, 0 g saturated fat, 83 mg omega-3 and 45 mg omega-6 fatty acids*, 0 mg cholesterol, 3 g protein, 12 g carbohydrates, 3 g dietary fiber, and 179 mg sodium.

Vegan Roasted Shaved Brussels Sprouts And Shallots With Pomegranate Seeds How To Neatly Clean A Pomegranate Welcome To The 2013 Virtual Vegan Potluck!

Brussels Sprouts - A Thanksgiving Favorite!
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2013 Virtual Vegan Potluck
Today's recipe will be part of the 2013 Virtual Vegan Potluck. At the bottom of the page, below my recipe, you will be able to link to over 100 vegan recipes posted by my fellow bloggers including appetizers, beverages, breads, salads, sides, soups, main courses, and desserts. So enjoy!

Thanksgiving Favorites
Brussels sprouts and pomegranates are both Thanksgiving favorites so you can only imagine the joy on your guests faces when they are presented together in this delicious dish!

There's a beautiful contrast between the smokey, roasted flavors of the Brussels sprouts and shallots and the bursting fresh flavors of the raw pomegranate seeds, which are actually called pomegranate arils.

Arils are 72 calories per half cup.
They are rich in vitamin C, K, and folate and
contain polyphenols that support heart health
and protect against cancer.

And in case you shy away from this beautiful, polyphenol-packed fruit because it appears to be impossible to clean, I will repost a very easy way to clean pomegranates - one that does not require a hazmat suit! 

How to Neatly Clean a Pomegranate

Step 1 - cut off the top.

Step 2 - Score the rind in four quadrants.

Step 3 - Break the fruit apart, separating the pith from the arils, while submerged  in a bowl of water.

Step 4 - The arils will sink to the bottom.
Skim off the pith and rind.

Step 5 - Drain the arils and set aside.

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Roasted Shaved Brussels Sprouts and Shallots with Pomegranate
Vegan, Gluten Free
Requires large shallow roasting pan
[makes 6 servings]

1 pound Brussels sprouts
6 ounces shallots, peeled, halved, and sliced
2 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder or granulated garlic
1/2 cup pomegranate arils (see above on how to clean)
1/4 of a fresh lemon

Preheat the oven to 400 degrees F.

Lightly grease the roasting pan with a little olive oil.

Prepare the Brussels sprouts. Cut 1/4 inch off the bottoms and rinse.
Cut vertically in 1/4 inch slices. Place on the roasting pan with the shallots.

Drizzle oil over the Brussels sprouts and shallots and season with salt, pepper, and garlic powder. Mix until they are well coated. Spread out the vegetables in a single layer.

Bake until slightly golden brown, about 20 minutes, mixing the Brussels sprouts about half way through with a spatula.

Remove from the oven and place in a serving bowl. Top with pomegranate arils, a squeeze of fresh lemon juice, and additional freshly ground black pepper if desired. Toss and serve.

Per serving: 101 calories, 5 g fat, 1 g saturated fat, 108 mg omega-3 and 492 mg omega-6 fatty acids, 0 mg cholesterol, 3 g protein, 13.5 g carbohydrates, and 3.5 g dietary fiber.

LINK TO THE PREVIOUS VIRTUAL VEGAN POTLUCK RECIPE

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Vegan And Gluten Free Brussels Sprouts Cooked In A Simple Soffritto Or Mirepoix

Brussels sprouts have numerous health benefits!

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Delicious, Healthy and one of my Favorites!
I adore Brussels sprouts. They are a family favorite. Even my husband, who resisted them when we first got married, has grown to love them. They are not only delicious, but they have numerous health benefits! What's not to like?

Brussels sprouts have one of the highest glucosinolate contents of all the cruciferous vegetables which means they help us fight cancer. Other healthy cruciferous vegetables that have these cancer-fighting properties include broccoli, kale, cabbage, mustard and turnip greens as well as cauliflower. 

1 cup of Brussels sprouts has only 38 calories.
They are high in fiber and very low in fat.

Brussels sprouts are a very good source of vitamins A,C & K, B6, folate, potassium and manganese.

Soffritto or Mirepoix?
The slow cooking of onions, carrots and celery, to add rich flavor and aromatics to your dish, is call soffritto in Italian cuisine. Soffritto comes from the Italian verb, "soffriggere" which means "to fry slowly".  In French cuisine, the combination of these vegetables is called mirepoix. Italians generally use olive oil while the French typically use butter to cook the vegetables. And, of course, Italians often toss in some garlic too.
Most soffritto recipes call for more oil and a longer cooking time but  I use a modest amount of oil, and a shorter cooking time. 

Soffritto or Mirepoix is a combination of onions, carrots and celery.
Italians often add garlic to the mix.
They should be diced a bit smaller than this but I was lazy!

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Brussels Sprouts 
Vegan, Gluten Free
[makes 6 servings]

1 large Rapunzel vegetable bouillon cube
1 1/2 cups hot water
1 tablespoon extra virgin olive oil
1 medium onion, diced very small 
1 large carrot, peeled, diced very small 
1 large stalk of celery, diced very small
Pinch of salt 
Fresh black pepper to taste
2 cloves of garlic, minced
1/4 cup white wine
1 packed teaspoon fresh thyme
1 pound Brussels sprouts, trimmed and cut in half

Make vegetable broth by dissolving the bouillon cube in the hot water and set aside. 

Heat the oil in a 5-quart Dutch oven and add the onion, carrot, celery, garlic salt and pepper. Cook on low heat, stirring occasionally, until the vegetables soften and brown slightly, about 8 to 10 minutes or longer.

Make the "soffritto" or "mirepoix"

Add the wine and cook for another 2 to 5 minutes.

Stir in the thyme and Brussels sprouts to coat. Add the vegetable broth and stir to combine. 

Add the Brussels sprouts

Bring to a boil. Reduce the heat to medium and cook, covered, on a medium simmer until the Brussels sprouts reach the desired tenderness, about 8 to 10 minutes. 

Remove the cover and turn up the heat to reduce the broth, stirring occasionally, about 5 minutes.

Serve.

Per serving: 78 calories, 5 g total fat, 2 g saturated fat, 94 mg omega-3 and 282 mg omega-6 fatty acids, 0 mg cholesterol, 4 g protein, 10 g carbohydrates, 4 g dietary fiber and 373 mg sodium.

Vegan Roasted Brussels Sprouts With Crushed Red Chili Flakes - A Perfect Thanksgiving Side DIsh

A different approach to roasting Brussels sprouts

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Last Week at Sarah's Forestville Kitchen

Last weekend Doug and I had a lovely dinner at Sarah's Forestville Kitchen. Forestville is about 6 miles down the road from Sebastopol so when a Living Social deal came out for this restaurant, we grabbed it. 

One of the things we ordered was a Sauteed Brussels Sprouts appetizer. They were spicy and crispy and even my husband loved them and he's not a fan of this particular vegetable. The only problem was that they were a bit oily. But to brown them in a skillet, it's going to take more oil. I wanted to try and duplicate this wonderful flavor but with a little less oil so I decided to roast them instead.

Roast - Don't Incinerate!

There's a popular roasted Brussels sprout recipe floating around the internet that just simply mixes the Brussels sprouts with a bunch of oil and roasts them until they are cooked. The problem is, Brussels sprouts are hard little balls and it takes a high temperature and a good bit of time to cook them. In fact, by the time the Brussels sprouts were cooked, they looked like little incinerated balls. Many people commented how much they enjoyed the "caramelization" but to me, it looked and tasted burnt. 

Less Cooking, Less Oil

By pre-steaming the Brussels sprouts, I was able to roast them for a shorter amount of time and with less oil. In fact, I steamed them until they were cooked exactly to my liking (fork tender but not falling apart). Then I mixed them in oil and seasonings, spread them out on a cookie sheet and roasted them until they were brown. Once brown, I removed them from the oven, squeezed some fresh lemon juice over them and served them.

Cut Brussels sprouts in half and steam until cooked

Heat oil and mix in crushed red pepper flakes.

After oil cools a bit, mix in Brussels sprouts and season

Spread out on a cookie sheet and roast in oven until brown.

Roasted Brussels Sprouts with Crushed Red Chili Flakes

Vegan, Gluten Free

[makes 6 servings]

1 1/2 pounds Brussels sprouts

2 tablespoons extra virgin olive oil

1/8 to 1/4 teaspoon crushed red pepper flakes, or to taste

1/8 teaspoon dried, granulated garlic 

1/4 teaspoon salt, or to taste

Squeeze of a fresh lemon

Clean Brussels sprouts by cutting about a quarter inch off the bottom, removing any damaged outer leaves and wash. 

Cut each Brussels sprout in half and place in a steamer. Cook until fork tender.

Preheat oven to 400 degrees F.

Heat oil in a frying pan. Stir crushed red pepper flakes into the heated oil and immediately remove pan from heat. Let cool a bit.

Stir in cooked Brussels sprouts and sprinkle with garlic and salt. Mix well.

Spread out on cookie sheet or shallow roasting pan. Roast in oven until brown - about 30 minutes, turning over half way through.

When done, remove from oven and squeeze a little fresh lemon juice over the Brussels sprouts. Serve immediately.

Per serving: 87.8 calories, 5.1 g fat, 0.7 g saturated fat, 145 mg omega-3 and 488 mg omega-6 fatty acid, 0 mg cholesterol, 3.6 g protein, 10 g carbohydrates, 4.4 g dietary fiber and 125 mg sodium.

Spicy Vegan Brussels Sprout And Potato Stew With Mexican Chipotle Sausage And Pinto Beans

A Hearty yet Low Calorie Entrée 
If you love Brussels sprouts, you'll love this hearty stew. Rich in cancer-fighting glucosinolates, this petite cabbages pair up well with new potatoes, pinto beans and carrots to provide a fiber rich stew for less than 300 calories per serving. Adding a few links of a spicy sausage like the Mexican Chipotle vegan sausage from Field Roast, gives it an amazing flavor. If you decide to leave out the sausage, the calorie count drops further to under 200 calories per bowl but you should add a chipotle pepper to the stew so you don't lose the spicy flavor.

Field Roast vegan sausage

Spicy Vegan Brussels Sprout and Potato Stew
[makes 6 servings]
2 pounds Brussels sprouts, trimmed, cleaned and cut in half
1 tablespoon extra virgin olive oil
1 medium onion, cut in half and sliced
4 medium carrots, thinly sliced
4 cloves garlic, smashed and chopped
3/4 pounds new potatoes, cut into 1 inch pieces, (2 1/2 cups)
2 bay leaves
4 cups veggie broth
1/4 teaspoon ground black pepper
sea salt to taste
One 15 ounce can pinto beans, drained
2 Field Roast Mexican chipotle vegan sausages, thinly sliced


To trim the Brussels sprouts, cut about a quarter inch off the bottom of each Brussels sprout, remove the outer leaves and rinse well. Cut each one in half. Set aside.
Heat olive oil in a large Dutch oven or soup pot and sauté onions and carrots until onions soften, about 8 minutes. 
Add garlic and cook another minute, until fragrant.
Add Brussels sprouts, potatoes, bay leaves, broth, black pepper and salt and bring to a boil. Lower the heat, cover and simmer until potatoes and Brussels sprouts are tender. Do not overcook.
Stir in the pinto beans and the sausage slices and heat thoroughly.
Serve.


Per serving (with sausage): 275.2 calories, 6.3 g fat, 0.7 g saturated fat, 0 mg cholesterol, 18.2 g protein, 43.7 g carbohydrates and 11.2 g dietary fiber.


Per serving (without sausage): 196.8 calories, 2.3 g fat, 0.3 g saturated fat, 0 mg cholesterol, 9.5 g protein, 41.3 g carbohydrates and 10.8 g dietary fiber.


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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.

Raw Vegan Brussels Sprouts Salad With Orange Chia Seed Vinaigrette, Dried Cranberries (Or Pomegranate Seeds) And Almonds - Perfect For Thanksgiving!

Love Them or Hate Them?

Most people have a strong opinion about these petite little cabbages. Me and the kids love Brussels sprouts and I made them every Thanksgiving when they were young. But my husband's not a fan and my daughter-in-law, who is just starting to come around, has in the past practically banned my son from eating them. But fear not, Brussels sprouts lovers, I think I've developed a recipe that everyone can enjoy. Try presenting this colorful dish at your next Thanksgiving or winter holiday feast! Double or triple the recipe for more guests. If you'd like, substitute pomegranate seeds for the dried cranberries.

Complete Raw Vegan Thanksgiving Menu

Last Thanksgiving I posted a Complete Raw Vegan Thanksgiving or Winter Holiday menu from raw appetizers to dessert. It's been a very popular post so check it out for lots of great "raw" ideas for Thanksgiving.

Amazing Health Benefits

On cup of Brussels sprouts provides over 100% of your daily requirement of vitamin C and K. Besides broccoli, it contains more glucosinolate (a phytonutrient associated with protecting our cells against cancer) than any other vegetable! They are also a very good source of dietary fiber, vitamin A, folate, thiamin, vitamin B6, folate, potassium and manganese.

This recipe also gives you all the benefits of the amazing chia seed! Each serving provides over 400 mg of ALA omega 3 fatty acid. Check out all my Chia Seed Recipes.

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Raw Vegan Brussels Sprouts Salad with Orange Chia Vinaigrette

[makes 4 servings]

2 teaspoons dried chia seeds

¼ cup water

½ teaspoon fresh orange zest

1 tablespoon freshly squeezed orange juice

1 teaspoon extra virgin olive oil

1 tablespoon raw agave nectar

1 tablespoon raw, unfiltered apple cider vinegar

¼ teaspoon sea salt

2 packed cups thinly sliced Brussels sprouts

2 tablespoons sliced almonds

2 tablespoons dried cranberries (or pomegranate seeds)

In a small bowl, mix chia seeds with water and stir well. Stir several more times over the next 30 minutes while the chia seeds absorb the water.

After the chia seeds have formed a gel, add zest, orange juice, olive oil, agave nectar, apple cider vinegar and sea salt and mix thoroughly. (This dressing can be made ahead and refrigerated).

Mix dressing with the thinly sliced Brussels sprouts, almonds and cranberries and serve.

Per serving: 74.8 calories, 3.2 g fat, 0.4 g saturated fat, 404 mg ALA omega 3 and 603 mg omega 6 fatty acids, 0 mg cholesterol, 2.5 g protein, 11.5 g carbohydrates, and 2.7 g dietary fiber.