Brussels sprouts are rich in many nutrients and are said to have many health benefits. Brussels sprout casserole is not a favorite meal for young children and some adults, but with these easy and delicious recipes they will love it.
What are Brussels sprouts and why are they good for you?
Many people know Brussels sprouts as something that looks like mini cabbage, and this assessment is correct. It belongs to the same plant family that includes broccoli and several other notable leafy vegetables.
They originally come from Europe and were grown in Belgium, whose capital gave Brussels sprouts its name. It thrives in cool weather and is usually harvested in fall and winter as frost improves the flavor.
To prepare Brussels sprouts, simply trim them from the stalk, peel off any wilted or dead outer leaves, and wash them. You can eat it raw, for example as a side dish to salads, or prepare it in various delicious ways, such as Roasted Brussels Sprouts with Ham and Cheese or Brussels Sprouts Casserole with Potatoes for vegetarians and vegans.
Are Brussels sprouts good for you?Brussels sprouts are actually very high in protein! This is not something you normally find in a leafy vegetable. It also contains lots of fiber and large amounts of vitamins C and K. Brussels sprouts also contain lots of antioxidants and omega-3 fatty acids, which most of us always need more of. All of these ingredients help with bone, vision, and skin health, among a whole host of other benefits.
You can find out what other health benefits there are from eating Brussels sproutsfind out here!
Low carb Brussels sprout casserole recipe for vegetarians
This low carb Brussels sprout casserole recipe will quickly become a family favorite. It's so easy to make and every bite is filled with Brussels sprouts and cheese!
Preparation: 10 minutes
Cooking time: 19 minutes
In total: 29 minutes
portions: 6 people
Ingredients for the vegetarian Brussels sprout casserole:
- 1 kg g Brussels sprouts, ends cut off and halved
- 230 g cream cheese, softened
- 120 ml half cream or heavy cream
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and freshly ground black pepper
- 110 g Mozzarella geraspelt
- Fresh parsley, chopped
Preparation of the delicious dish
- Place the oven rack in the middle position and preheat the oven to 220°C.
- Steam the Brussels sprouts by filling a large pot with about 2 cups of water and placing a steamer basket in the bottom.
- Bring the water to a boil. Place the Brussels sprouts in the steamer basket.
- Cover the pot and steam until the Brussels sprouts are fork-tender, 6 minutes.
- Meanwhile, add cream cheese, half cream, garlic powder, onion powder, salt and freshly ground black pepper to a large bowl. Mix well to combine all the ingredients together.
- Remove the Brussels sprouts from the heat and add them to the bowl with the cream cheese mixture. It is not necessary to let the Brussels sprouts cool. The hot Brussels sprouts will help melt the cheese.
- Spoon the Brussels sprout mixture into an oiled baking dish and top with the mozzarella cheese. Bake the casserole dish for 10 minutes or until the cheese is melted.
- If you want the Brussels sprouts to brown a little, you can turn the grill to high and grill them for the last 3 minutes. Keep a close eye on it so it doesn't burn.
- Garnish with fresh chopped parsley before serving.
Useful tips
- You can grill the casserole for a few more minutes to make the surface crispier and browner.
- Make sure you clean the Brussels sprouts thoroughly before using and remove any brown leaves.
- Add a handful of diced cooked bacon to increase crispiness.
storage: Wrap leftover Brussels sprout casserole tightly and store in the refrigerator for up to 4 days.
To warm up: Heat the casserole in the oven at 180 ° C, covered with aluminum foil, until the entire casserole is cooked through.
To freeze: Wrap the casserole tightly and freeze for up to 3 months.
Brussels sprout casserole with minced meat & rice (vegan version available)
This delicious Brussels sprout casserole recipe is quick and easy to prepare because it only requires everyday ingredients. It is also ideal for a vegan version. Simply replace the animal cream with vegetable cream and leave out the minced meat.
Preparation time: 15 minutes
Cooking time: 1 hour
Total time: 1 hour, 15 minutes
portions: 4 people
Ingredients for the Brussels sprout casserole with minced meat and rice:
- ¾ kg Rosenkohl (750 Grams)
- 1 Tasse Arborio-Reis
- ¾ kg minced meat (750 grams)
- 1 tablespoon rapeseed oil
- One medium sized onion
- 2 cloves garlic
- 1 teaspoon salt
- Pfeffer
- 2 teaspoons red mild paprika powder
- 2 teaspoons dried parsley or 2 tablespoons fresh parsley
- 1 cup sour cream (for vegan, with plant-based cream)
Follow these steps to make the dish
- Prepare the rice. In a saucepan on the stove, bring 2 cups of water to a boil. Add the rice, reduce the heat, cover, and simmer until the water is absorbed, about 20 minutes.
- Prepare the meat. In a skillet over medium-high heat, sauté the diced onions in 1 tablespoon oil until soft and golden. Add the meat and fry for a few minutes, stirring constantly. Add the minced garlic, salt, pepper, paprika and parsley. Reduce heat, cover
- Remove the meat and let it simmer for about 8-10 minutes.
- Preheat the oven to 180°C.
- Prepare Brussels sprouts. Wash the Brussels sprouts under cold water, cut off the stem, peel off the outer leaves and discard them if they are old, yellow or dry. Cut the Brussels sprouts in half. Steam the Brussels sprouts in a steamer basket until fork-tender, about 5 minutes.
- Butter a large glass or ceramic baking dish. First spread the rice on the bottom of the dish, then the meat and finally the Brussels sprouts.
- Spread the sour cream over it and place the dish in the preheated oven for about 30 minutes. Serve it hot with some pickles on the side.
Notes on the Brussels sprout casserole recipe
- Replace the Arborio rice with a rice of your choice.
- Use beef, chicken or turkey instead of pork, just make sure to cook the time correctly depending on the type of meat.
- Add a few drops of water to the sour cream if it is too thick to spread.
- To get a nice golden surface (if it hasn't been achieved after 30 minutes at 180 C), grill the dish at the end over high heat for 1-2 minutes.
- This recipe is also ideal for a vegan version. Replace the animal cream with vegetable cream and leave out the minced meat.
More delicious recipes with Brussels sprouts for every tastecan be found here!
