This fast and engaging stir-fry combines crispy Brussels sprouts with protein-rich chickpeas in a Indian-inspired seasoning. The contemporary coconut provides sweetness whereas inexperienced chilies carry simply the correct amount of warmth. It is prepared in beneath half-hour and makes an ideal weeknight dinner.
Brussels Sprout and Chickpea Stir-fry is my go-to recipe once I need one thing wholesome however filled with taste. I like how the Brussels sprouts get barely charred and crispy whereas staying tender inside. The chickpeas make it filling, and the tempering with mustard seeds provides it that fantastic Indian contact. Better of all? It’s tremendous simple to throw collectively after a busy day.
In regards to the Recipe
This recipe brings collectively two diet powerhouses – Brussels sprouts and chickpeas – in a easy but flavorful dish. The tempering methodology (heating spices in oil) creates an fragrant base that makes on a regular basis components style particular. It’s excellent for anybody trying so as to add extra greens to their meals with out sacrificing style.
Why You’ll Love This Recipe
You’ll love how shortly this dish comes collectively. The Brussels sprouts keep crisp-tender, not mushy, and the chickpeas take in all of the fantastic spices. It’s naturally vegan and gluten-free, however so satisfying that even meat-lovers gained’t miss the meat. The contemporary coconut provides a delicate sweetness that balances the warmth from the chilies completely.
Brussels Sprout and Chickpea Stir fry
Cooking Suggestions
– Don’t overcook the Brussels sprouts – they need to nonetheless have some chew
– Toast the mustard seeds till they pop for finest taste
– If utilizing canned chickpeas, rinse them properly to take away extra salt
– Shred the Brussels sprouts not too finely for higher texture
– Maintain stirring whereas tempering to stop the spices from burning
Serving and Storing Ideas
Serves 4 as a aspect dish or 2 as a principal course. Complete prep and cooking time: half-hour (utilizing canned chickpeas). Serve sizzling with rice or flatbread. Leftovers preserve properly within the fridge for two days – simply reheat in a pan with a splash of water.
Nutrient Advantages
This dish is filled with fiber, protein, and nutritional vitamins. Brussels sprouts provide vitamin C and Okay, whereas chickpeas present protein and iron. The coconut provides wholesome fat, and the spices have anti-inflammatory properties. It’s a whole meal that’s each nutritious and scrumptious.
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Brussels Sprout and Chickpea Stir-fry
This fast and engaging stir-fry combines crispy Brussels sprouts with protein-rich chickpeas in a Indian-inspired seasoning. The contemporary coconut provides sweetness whereas inexperienced chilies carry simply the correct amount of warmth. It is prepared in beneath half-hour and makes an ideal weeknight dinner.
Elements
- 1 cup Chickpeas (dried or canned. If dried chickpeas are used, wash and soak them in heat water in a single day)
- 1/2 cup Onions (finely chopped)
- 2 Inexperienced Chillies (chopped)
- 1 tsp Salt
- 2 cups Brussels Sprouts (coarsely shredded)
- 1/4 cup Recent Coconut (grated)
For Tempering:
- 2 tbsp Oil
- 1 Dried Crimson Chilli
- 1 tsp Black Mustard Seeds
- 1 tsp Urad Dal
Directions
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Drain the chickpeas, rinse and put them in a pan with 3 cups of water.
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Deliver the water to a boil.
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Cowl the pan, decrease the warmth and simmer gently for 30-40 minutes until chickpeas are tender.
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Drain and put aside.
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If canned peas are used simply drain and rinse. Put aside.
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Put the oil in a big pan over medium warmth.
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When the oil is sizzling add the dried pink chilli, black mustard seeds and urad dal for about 30 seconds.
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Add onions to the pan and saute for 30 seconds.
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Combine within the chickpeas, inexperienced chillies and salt.
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Cook dinner lined over medium warmth for two minutes.
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Add the brussels sprouts and stir-fry with 1 tblsp of water for a minute.
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Cowl and prepare dinner for 2-3 minutes until brussels sprouts are tender.
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Mix within the coconut and prepare dinner for a minute.
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Take away from warmth and serve.
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Often Requested Questions
Can I take advantage of frozen Brussels sprouts?
Recent work finest, however you should utilize frozen ones. Thaw them fully and pat dry earlier than cooking. They is likely to be barely softer however will nonetheless style good.
How spicy is that this dish?
The warmth degree is reasonable with 2 inexperienced chilies. Begin with one chili in case you desire milder meals, or take away the seeds for much less warmth.
Can I skip the contemporary coconut?
Sure, although it provides good taste and texture. You should use dried coconut (2 tablespoons) or depart it out solely. The dish will nonetheless style nice.
