easy Brussels sprouts stew

I made this easy Brussels sprouts stew for the first time back in 2011. So it has some history. I first published it on gerechtenweb.blog. A few years later, in 2015, I translated it to English for surprising.recipes. This year, 2020, I reworked both posts with new pictures and a recipe card.

The original idea comes from a leaflet of a campaign in Belgium against cancer (Kom op tegen kanker). For me, this is a typical recipe for January. It is easy, very healthy, budget friendly and above all very tasty. A big contrast with the festive meals of December.

easy Brussels sprouts stew

This easy Brussels sprouts stew is a typical January dish to recover from December: easy, healthy, budget friendly and above all very tasty!

5 from 1 vote

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Prep Time 10 mins

Cook Time 20 mins

Total Time 30 mins

Course lunch, Main Course, stew

Cuisine Belgian

Servings 4 persons

Calories 444 kcal

Ingredients

 

MetricUS Customary

 

1x2x3x

• 500 gram Brussels sprouts cleaned
• 500 gram potatoes peeled and cubed
• 400 gram minced meat
• 400 ml canned tomatoes 1 can
• 600 ml vegetable broth
• pepper
• salt
• nutmeg

Instructions

 

• Peel the potatoes and cut them into cubes.
• Clean the Brussels sprouts.
• Bring the broth to a boil and add the potatoes, Brussels sprouts and the canned tomatoes.
• Meanwhile roll the minced meat into balls and then add them to the stew.
• Let the stew simmer for about 20 minutes. Add spices up to taste.

Nutrition

Serving: 1plateCalories: 444kcalCarbohydrates: 42gProtein: 26gFat: 21gSaturated Fat: 8gCholesterol: 71mgSodium: 838mgPotassium: 1576mgFiber: 9gSugar: 9gVitamin A: 1477IUVitamin C: 140mgCalcium: 120mgIron: 6mg

Keyword brussels sprouts, healthy, stew

Tried this recipe?Mention @surprisingrecipes or tag #surprisingrecipes!

About Brussels sprouts

Just like Belgian endives, Brussels sprouts are typical Belgian vegetables. The name alone refers to the Belgian capital, where this cabbage was first commercialized at around 1857. But the origin of the vegetable is the Mediterranean area. Presumably the Romans brought them more North. In the 18th century French settlers then brought them to America, in Louisiana. Currently the production in America is most in California and to a lesser extend in Skagit Valley, Washington and Long Island, New York. (Brussels-sprouts.com)

As I mentioned before, I was inspired to make this dish by a leaflet of a campaign against cancer. And this is no coincidence. Brussels sprouts are very healthy! One of the most outstanding benefits are their impressive antioxidant content. This reduces oxidative stress for your cells and reduce the risks of chronic diseases. And this antioxidants also help especially against cancer. Some studies show that Brussels sprouts increase the enzymes for detoxification with up to 30%. Other advantages are:

• they contain a lot of fiber.
• richness in vitamin K.
• help to maintain healthy blood sugar levels.
• ALA omega-3 fatty acids
• reduction of inflammation
• high in vitamin C
• they contain a lot of nutritients.
• lowering the risk for heart diseases.
• plant based source of protein.
• they should strengthen your bones.
• help to prevent birth defects (a hot tip if you are planning your family!)
• prevent eye damage
• make your skin glow

sources:

• Healthline: 10 ways Brussels sprouts benefit your health
• TasteofHome: 11 health benefits of Brussels sprouts

More surprising.Brusselssprouts

So, we know now that we should eat a lot of Brussels sprouts to keep our body into a good shape. But although this easy Brussels sprouts stew is delicious, you may want to bring some variation in your menu. Well here are some additional recipes you can use:

• blue cheese Brussels sprouts
• bacon wrapped Brussels sprouts
• Sprout cheeseburger as an appetizer
• Thieboudienne, an African fish dish with Brussels sprouts

If you speak Dutch, you can find the Dutch version of this recipe on gerechtenweb.blog.