Quick and Healthy Brussels Sprouts Recipes

Nutritional Value and Health Benefits of Brussels Sprouts

Unlike most green vegetables, Brussels sprouts are rather high in protein. Although the protein is incomplete—lacking the full spectrum of essential amino acids—a serving of whole grains will make them complete. As a member of the cabbage family Brussels sprouts are a cruciferous vegetable. Current research suggests vegetables in this group offer protection against some forms of cancer.


Nutrition Facts

1/2 cup cooked

  • Calories: 30
  • Protein: 2 grams
  • Carbohydrates: 7 grams
  • Dietary Fiber: 2 grams
  • Potassium: 247 mg
  • Vitamin C: 48 mg
  • Folate: 47 mcg
  • Vitamin A: 561 IU


Preparation & Serving

The key to cooking Brussels sprouts is in not overcooking them. The leaves cook faster than the core, so cut an X in the bottom of the stem for even cooking when cooking the sprouts whole. As a rule, when Brussels sprouts have lost the bright green color, they are overcooked and have lost a considerable amount of nutritional value as well.

Depending on size, cooking time should not exceed 7 to 10 minutes whether you are steaming, braising or boiling. Select sprouts of even size for uniform cooking. Large sprouts should be cut in half.


Home Preservation

The best home preservation method for Brussels sprouts is freezing. As with any vegetable, Brussels sprouts will need to be blanched prior to freezing. Learn more about preserving Brussels sprouts.

  • Select firm, young, tender heads. Examine heads carefully to make sure they are free from insects.
  • Trim, removing coarse outer leaves. Wash thoroughly. Sort into small, medium and large sizes.
  • Over high heat, bring one gallon of water to a rolling boil in a blanching pot. Blanch one pound of Brussels sprouts at a time. Start counting blanching time as soon as the water returns to a boil.
  • Blanch small heads 3 minutes, medium heads 4 minutes and large heads 5 minutes.
  • To cool, plunge the blanching basket of Brussels sprouts into an ice water bath. Use one pound of ice per pound of vegetables in one gallon of water.
  • Cooling should take the same amount of time as blanching, depending on the size of the heads.
  • Drain, pack into zip-closure bags or freezer containers, label and date. Freeze for up to one year at zero degrees or below.