Indian Spiced Brussel Sprouts Sabzi Recipe (Brussel Sprouts Stir Fry)
Embark on a culinary adventure with this vibrant Indian Spiced Brussel Sprouts Sabzi, a delightful stir fry that combines the earthy flavors of brussel sprouts with a medley of aromatic spices and fresh vegetables. This dish is not only visually appealing but also packed with nutrition, making it a perfect addition to your lunch or dinner table. The preparation is simple, and the cooking process is a delightful way to explore the wonders of Indian cuisine, ensuring you and your loved ones enjoy every mouthful.
Ingredients
| Ingredient | Quantity |
|---|---|
| Brussel sprouts (quartered) | 500 grams |
| Onion (finely chopped) | 1 |
| Red bell pepper (finely chopped) | 1 |
| Homemade tomato puree | 1 cup |
| Sunflower oil | 2 teaspoons |
| Mustard seeds | 1/4 teaspoon |
| Cumin seeds (Jeera) | 1/4 teaspoon |
| Cumin powder (Jeera) | 1/4 teaspoon |
| Coriander powder (Dhania) | 1/2 teaspoon |
| Red chilli powder | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Bay leaf (Tej Patta) | 1 |
| Ginger (grated) | 1 inch |
| Garlic (grated) | 3 cloves |
| Salt | To taste |
| Fresh coriander leaves (finely chopped) | 5 sprigs |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 |
| Protein | 6g |
| Carbohydrates | 30g |
| Dietary Fiber | 8g |
| Total Fat | 5g |
| Saturated Fat | 0.5g |
| Sodium | 200mg |
| Vitamin C | 70% Daily Value |
| Iron | 10% Daily Value |
Preparation Time
| Activity | Time |
|---|---|
| Preparation | 10 minutes |
| Cooking | 30 minutes |
| Total Time | 40 minutes |
Servings
| Servings | Quantity |
|---|---|
| Servings per Recipe | 4 |
Cuisine
| Cuisine | Type |
|---|---|
| Indian | Vegetarian |
Instructions
To begin the culinary journey of making the Indian Spiced Brussel Sprouts Sabzi, it is crucial to prepare all the ingredients beforehand and keep them within reach, allowing for a seamless cooking experience that is both fun and engaging.
-
Stir-frying the Brussel Sprouts: Start by heating a teaspoon of sunflower oil in a large wok over medium heat. Once the oil is hot, add the quartered brussel sprouts, and sprinkle some salt over them. Stir fry the brussel sprouts for about 5 minutes, allowing them to cook through and develop a tender texture. Once they are perfectly cooked, turn off the heat and transfer the brussel sprouts to a separate bowl.
-
Preparing the Masala: In the same wok, add another teaspoon of sunflower oil and turn the heat back to medium. Introduce the mustard and cumin seeds, allowing them to crackle and release their fragrant oils. Once they start popping, add the grated ginger, grated garlic, finely chopped onion, and bell pepper. Sauté this mixture until the onions and bell peppers become translucent and soft, which should take about 3-4 minutes.
-
Incorporating the Tomato Puree: After the vegetables have softened, pour in the homemade tomato puree along with the bay leaf and all the ground spices—cumin powder, coriander powder, red chilli powder, turmeric powder, and garam masala. Sauté this mixture for a couple of minutes until the tomato puree begins to bubble, blending all the flavors beautifully.
-
Combining the Ingredients: At this stage, return the stir-fried brussel sprouts to the wok. Toss them gently in the masala, ensuring that each piece is well-coated with the delicious spices and sauce. Cook this combination for another couple of minutes to allow the flavors to meld. Taste and adjust the salt and spice levels according to your preference.
-
Finishing Touches: Once everything is perfectly blended, turn off the heat, and stir in the finely chopped coriander leaves, adding a fresh touch to the dish.
-
Serving Suggestions: Serve the Indian Spiced Brussel Sprouts Sabzi hot, accompanied by warm Phulka, Sindhi Kadhi, and a side of steamed rice for a satisfying and wholesome meal.
This recipe not only highlights the versatility of brussel sprouts but also brings out the rich flavors characteristic of Indian cuisine. Enjoy this delightful dish with family and friends, and relish the burst of flavors that is sure to make any meal special.
