Cooked Brussels Sprout
Brassica oleracea var. gemmiferaClinical Encyclopedia
Cooked Brussels sprouts are nutrient-dense vegetables known for their high vitamin C and K content, along with beneficial antioxidants. They are low in calories and high in fiber, making them an excellent addition to a balanced diet.
Macronutrient 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
Brussels sprouts are best steamed or roasted to retain their nutrients. Avoid boiling, as it can lead to nutrient loss. Season with herbs and spices for enhanced flavor.
Smart Selection & Storage
Choose Brussels sprouts that are firm, bright green, and have tightly closed leaves. Avoid any that are yellowing or have blemishes.
Store Brussels sprouts in a perforated plastic bag in the refrigerator for up to a week. Do not wash them until ready to use.
Myths vs Realities
MythBrussels sprouts are only for winter.+
MythCooking Brussels sprouts destroys all their nutrients.+
MythAll Brussels sprouts taste bitter.+
Healthy Recipes
Brussels Sprout and Quinoa Salad
A vibrant salad combining cooked Brussels sprouts and quinoa, tossed with a zesty lemon vinaigrette for a refreshing meal.
- 2 cups cooked Brussels sprouts, halved
- 1 cup cooked quinoa
- 1/4 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked Brussels sprouts, quinoa, cherry tomatoes, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine before serving.
Brussels Sprout Stir-Fry with Tofu
A quick and nutritious stir-fry featuring Brussels sprouts and tofu, packed with flavor and nutrients.
- 2 cups cooked Brussels sprouts, halved
- 1 block firm tofu, cubed
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Sesame seeds for garnish
- 1. Heat sesame oil in a pan over medium heat and add cubed tofu, cooking until golden brown.
- 2. Add sliced bell pepper and cooked Brussels sprouts, stirring for 3-4 minutes.
- 3. Stir in soy sauce and ginger, cooking for another 2 minutes before garnishing with sesame seeds.
Brussels Sprout and Sweet Potato Hash
A hearty hash made with cooked Brussels sprouts and sweet potatoes, perfect for a filling breakfast or brunch.
- 2 cups cooked Brussels sprouts, chopped
- 1 large sweet potato, diced
- 1 onion, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a skillet, heat olive oil over medium heat and add diced sweet potato, cooking until tender.
- 2. Add chopped onion and cooked Brussels sprouts, sautéing until everything is heated through.
- 3. Season with salt and pepper, garnish with fresh parsley, and serve.
Brussels Sprout and Chickpea Curry
A warming curry featuring Brussels sprouts and chickpeas, simmered in a coconut milk base for a creamy texture.
- 2 cups cooked Brussels sprouts, halved
- 1 can chickpeas, drained
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 onion, diced
- 2 cloves garlic, minced
- Salt to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add curry powder and cook for another minute before adding chickpeas and coconut milk.
- 3. Stir in cooked Brussels sprouts and simmer for 10 minutes, seasoning with salt before serving.
Brussels Sprout and Apple Slaw
A crunchy slaw combining cooked Brussels sprouts and apples, dressed in a light vinaigrette for a refreshing side dish.
- 2 cups cooked Brussels sprouts, shredded
- 1 apple, julienned
- 1/4 cup walnuts, chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a bowl, combine shredded Brussels sprouts, apple, and walnuts.
- 2. In a separate bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and serve chilled.
Brussels Sprout and Lentil Soup
A hearty and nutritious soup featuring cooked Brussels sprouts and lentils, perfect for a cozy meal.
- 2 cups cooked Brussels sprouts, chopped
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 carrot, diced
- 1 onion, chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1. In a pot, sauté onion, carrot, and garlic until softened.
- 2. Add lentils and vegetable broth, bringing to a boil before reducing to a simmer.
- 3. Stir in cooked Brussels sprouts and season with salt and pepper, cooking for an additional 10 minutes.
Brussels Sprout and Avocado Toast
A trendy and nutritious toast topped with smashed avocado and cooked Brussels sprouts for a healthy snack or meal.
- 2 slices whole grain bread
- 1 ripe avocado, mashed
- 1 cup cooked Brussels sprouts, sliced
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. Spread mashed avocado on each slice and top with sliced Brussels sprouts.
- 3. Drizzle with lemon juice, season with salt and pepper, and sprinkle with red pepper flakes.
Brussels Sprout and Bacon Skewers
Savory skewers featuring cooked Brussels sprouts and crispy bacon, perfect for an appetizer or party snack.
- 2 cups cooked Brussels sprouts
- 6 slices bacon, cut into thirds
- 1 tablespoon maple syrup
- Salt and pepper to taste
- 1. Preheat the grill to medium heat.
- 2. Wrap each Brussels sprout with a piece of bacon and secure with a skewer.
- 3. Brush with maple syrup, season with salt and pepper, and grill for 10-12 minutes until bacon is crispy.
Brussels Sprout and Mushroom Risotto
A creamy risotto made with Arborio rice, cooked Brussels sprouts, and mushrooms, offering a rich and comforting dish.
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1 cup cooked Brussels sprouts, chopped
- 1 cup mushrooms, sliced
- 1 onion, chopped
- 2 tablespoons olive oil
- Parmesan cheese for serving
- 1. In a pot, heat olive oil and sauté onion and mushrooms until soft.
- 2. Add Arborio rice and stir for 1-2 minutes before gradually adding vegetable broth, stirring frequently.
- 3. Once rice is creamy and cooked, stir in cooked Brussels sprouts and serve with Parmesan cheese.
Brussels Sprout and Cauliflower Gratin
A healthy twist on gratin, featuring cooked Brussels sprouts and cauliflower baked with a light cheese sauce.
- 2 cups cooked Brussels sprouts, halved
- 2 cups cauliflower florets, steamed
- 1 cup low-fat milk
- 1/2 cup grated cheese (like Gruyère)
- 1 tablespoon flour
- Salt and pepper to taste
- Breadcrumbs for topping
- 1. Preheat the oven to 375°F (190°C).
- 2. In a saucepan, whisk together flour and milk, cooking until thickened before stirring in cheese, salt, and pepper.
- 3. In a baking dish, layer Brussels sprouts and cauliflower, pour cheese sauce over, sprinkle breadcrumbs on top, and bake for 25-30 minutes until golden.
Frequently Asked Questions (FAQ)
Are Brussels sprouts healthy?
Yes, they are rich in vitamins, minerals, and antioxidants, contributing to overall health.
How should I cook Brussels sprouts?
They can be steamed, roasted, or sautéed for the best flavor and nutrient retention.
Can I eat Brussels sprouts raw?
Yes, but cooking them can enhance their flavor and digestibility.
What nutrients are in Brussels sprouts?
They are high in vitamin C, vitamin K, fiber, and contain several essential minerals.
How many calories are in cooked Brussels sprouts?
There are approximately 43 calories in 100 grams of cooked Brussels sprouts.
Do Brussels sprouts cause gas?
Yes, they can cause gas in some individuals due to their fiber content and certain carbohydrates.
Are Brussels sprouts good for weight loss?
Yes, their high fiber content can help you feel full and satisfied, aiding in weight management.
How do I select fresh Brussels sprouts?
Look for firm, green sprouts with tightly packed leaves and avoid any that are yellow or wilted.