Indian Spiced Brussel Sprouts Sabzi Recipe (Brussel Sprouts Stir Fry)
Brussel sprouts, often compared to mini cabbages, are known for their unique and bold flavor. When paired with aromatic Indian spices and stir-fried to perfection, they become a mouthwatering, flavorful dish that makes an excellent accompaniment to warm phulkas. This Indian Spiced Brussel Sprouts Sabzi is an irresistible blend of freshness and spice, with the addition of ginger, garlic, and garam masala to elevate its taste.
This recipe brings a combination of textures and flavors that will leave your taste buds delighted. The crispy brussel sprouts tossed in a homemade, spiced tomato masala will make this dish a staple in your culinary repertoire. Perfect for those who enjoy high-protein vegetarian meals, it pairs wonderfully with rice or roti for a fulfilling lunch or dinner.
Cuisine: Indian
Course: Lunch
Diet: High Protein Vegetarian
Serves: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Brussel sprouts (quartered) | 500 grams |
| Onion (finely chopped) | 1 medium |
| Red bell pepper (Capsicum, finely chopped) | 1 medium |
| Homemade tomato puree | 1 cup |
| Oil | 2 teaspoons |
| Mustard seeds (Rai/Kadugu) | 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 whole |
| Fresh ginger (grated) | 1-inch piece |
| Fresh garlic (grated) | 3 cloves |
| Salt | To taste |
| Fresh coriander leaves (finely chopped) | 5 sprigs |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions
-
Prepare the Ingredients:
Begin by prepping all the ingredients. Wash and quarter the brussel sprouts, finely chop the onion, red bell pepper, and coriander leaves. Grate the ginger and garlic, and prepare your homemade tomato puree. Having everything ready beforehand will make the cooking process easier and more enjoyable. -
Stir-Fry the Brussel Sprouts:
In a large wok or frying pan, heat 1 teaspoon of oil over medium heat. Add the quartered brussel sprouts and sprinkle some salt over them. Stir-fry the brussel sprouts for about 5 minutes until they are cooked through, with slightly crispy edges. Once done, transfer them to a bowl and set aside. -
Prepare the Masala:
In the same wok, add the remaining teaspoon of oil. Let it heat up, then add the mustard seeds and cumin seeds. Allow them to crackle and release their aroma. Add the grated ginger and garlic, followed by the chopped onions and bell pepper. Sauté everything together until the onions become translucent and the bell pepper softens. -
Add Tomato Puree and Spices:
Next, add the homemade tomato puree to the wok, along with the bay leaf. Sprinkle in the cumin powder, coriander powder, red chilli powder, turmeric powder, and garam masala powder. Stir well to combine the ingredients. Cook the mixture for about 2-3 minutes until the tomato puree begins to bubble and thicken. -
Combine Brussel Sprouts with Masala:
Once the masala is cooked, add the stir-fried brussel sprouts back into the wok. Toss the sprouts gently in the masala, ensuring they are evenly coated with the flavorful mixture. Continue to stir-fry for another 2-3 minutes, allowing the brussel sprouts to absorb the spices. -
Adjust the Taste:
Check the salt and spice levels of the dish, adjusting to your preference. If you like a spicier dish, you can add extra red chilli powder. Once satisfied with the flavor, turn off the heat. -
Garnish and Serve:
Stir in the freshly chopped coriander leaves for a burst of freshness. Your Indian Spiced Brussel Sprouts Sabzi is now ready to serve!
Serving Suggestions
This delightful Indian spiced brussel sprouts sabzi pairs wonderfully with soft, homemade phulkas or chapatis. You can also serve it alongside steaming hot rice or a comforting bowl of Sindhi Kadhi for a wholesome and satisfying meal. Whether you’re enjoying it for lunch or as a weeknight dinner, this dish promises to bring vibrant flavors to your table.
Nutritional Information (per serving)
| Nutrient | Value per Serving |
|---|---|
| Calories | 180 kcal |
| Protein | 4g |
| Carbohydrates | 16g |
| Dietary Fiber | 5g |
| Sugars | 6g |
| Fat | 10g |
| Saturated Fat | 1g |
| Sodium | 200mg |
| Potassium | 600mg |
| Vitamin A | 8% DV |
| Vitamin C | 60% DV |
| Iron | 10% DV |
Tips:
- Customize the Spices: If you prefer a milder version, reduce the amount of red chilli powder and garam masala. On the other hand, if you enjoy a spicier kick, feel free to increase the spice levels.
- Vegan Option: This dish is naturally vegan. You can make it even more flavorful by adding a squeeze of fresh lemon juice just before serving.
- Add Other Vegetables: You can also add other vegetables like peas, carrots, or potatoes to the dish for a more hearty and colorful sabzi.
Enjoy your Indian Spiced Brussel Sprouts Sabzi as a delicious, nutritious, and flavorful addition to your lunch or dinner! Whether paired with phulkas or rice, it’s sure to be a hit in your household.
