If you want to turn the mini version of cabbage into an edible treat, there are numerous ways to prepare spaghetti with Brussels sprouts. The health benefits of the cultivated plant range from its positive effects on the skin to improved intestinal health when consumed. In addition, Brussels sprouts can be so much more than just an autumnal accompaniment to the meat on your plate. It is full of healthy nutrients such as vitamin C and antioxidants that could significantly reduce the risk of chronic diseases. Below, discover some easy-to-follow recipe ideas that will allow you to combine the vitamin-rich vegetables with pasta in a delicious way.
Benefit from the plant protein in spaghetti with Brussels sprouts
In addition to the fact that Brussels sprouts have antioxidant properties, they contain compounds that contribute to healthier cells and a lower risk of cancer. You can chop the vegetables fresh in salads or roast them with garlic for a hearty spaghetti sauce for an easy and delicious source of plant-basedMaintain protein in everyday life.
One cup of Brussels sprouts provides 4 grams of healthy plant protein. This is especially helpful if you follow a vegan or vegetarian diet plan and include more natural protein sources in your daily routineNutrition with healthy autumn vegetablesneed. Additionally, browned and crispy Brussels sprouts are easy and quick to incorporate into pasta dishes with olive oil and additional flavorings. Here are some good examples you can get inspiration from.
Combine pasta with roasted Brussels sprouts in a vegetarian way
This pasta dish is primarily inspired by the need for more fortifying foods during the fall season to boost the immune system during colds or flu. Plus, this is an easy recipe idea that can be quickly made for lunch or dinner during the week.
Ingredients:
- 45 ml / 3 tbsp virgin olive oil
- 2 cloves of garlic, finely grated
- 250 g Brussels sprouts
- Salt and pepper to taste
- 200 g Spaghetti
- 1 pinch of chili flakes (optional)
- 2 tbsp fine breadcrumbs
- 1 tbsp nutritional yeast (optional)
- Juice of half a lemon, plus zest of a whole unwaxed lemon
- ¼-½ tsp mildly smoked paprika powder
- 1 tbsp chopped parsley for garnish
- 2 tbsp chopped toasted walnuts
preparation
- First add 2 tablespoons of olive oil and 2 grated garlic cloves to a small bowl.
- Preheat oven to 200°C.
- Grease a baking tray or line it with baking paper.
- Then cut the Brussels sprouts into 4 equally thick slices towards the stem.
- First brush the slices with 1 tablespoon of olive oil and spread them in the baking tray.
- Season with salt and pepper and bake for about 15-20 minutes.
- Cook pasta al dente and save about 60 ml / ¼ cup of cooking water.
- Heat a frying pan and add the garlic-infused oil and a pinch of chilli flakes.
- Then gently cook the garlic for about 2 minutes, stirring constantly.
- Add breadcrumbs, nutritional yeast and a pinch of salt and simmer for another minute.
- First, whisk together enough pasta cooking water to emulsify all ingredients into a thick sauce.
- Then add lemon juice to the pasta in garlic oil.
- Season with lemon zest, smoked paprika, salt and pepper and stir in the roasted Brussels sprouts.
- Finally divide between two plates and sprinkle with chopped parsley and toasted walnuts.
Prepare tagliatelle or spaghetti with Brussels sprouts as a stew in cream
Here's another seasonal option that tastes hearty and is nutritious enough to fill an empty stomach. You can sauté the Brussels sprouts until they are tender enough, then toss them with tagliatelle and finally finish the dish with a simple cream alfredo sauce.
Ingredients:
- 1 tablespoon virgin olive oil
- 2 cups (about 225 g) Brussels sprouts trimmed and halved or quartered
- 1 small onion diced
- 3 garlic cloves chopped
- approx. 300 g tagliatelle or other pasta
- 600 ml vegetable broth
- 350 ml water
- 1 pinch of red pepper flakes
- 180 ml whipped cream
- freshly grated Parmesan cheese
preparation
- First, heat the oil in a large pot over medium heat.
- Then add the onion and Brussels sprouts and cook, stirring frequently, for about 7-10 minutes.
- Then add the garlic and cook for another minute.
- Then add the noodles, broth, water and red pepper flakes and simmer, covered, stirring regularly, for 12 minutes.
- Finally, stir in the cream and Parmesan cheese and cook for another minute.
- Then season with salt and pepper to taste and serve the pasta dish warm in bowls like a stew.
Hearty carbonara spaghetti with Brussels sprouts and bacon
This creamy spaghetti recipe uses a simple carbonara sauce. This is perfect to stud with tender, sautéed Brussels sprouts and smoky, crispy bacon. Plus, the dish comes together in minutes and makes for an easy weeknight meal, too.
Ingredients:
- 1 tablespoon coarse kosher salt
- 200g dry spaghetti, linguine or fettuccine, whole grain if desired
- 220g Brussels sprouts, trimmed
- 1 large egg + 2 large egg yolks at room temperature
- ½ cup freshly grated Parmesan cheese
- 2 slices bacon, chopped
- Freshly ground pepper to taste
preparation
- First, bring about 3 liters of water to a boil in a large pot over high heat.
- Then add the pasta and cook until al dente.
- In the meantime, cut the Brussels sprouts into thin slices.
- Then mix the egg and egg yolk in a small bowl. Once everything is well mixed, stir in the cheese and set aside.
- Now heat a large skillet over medium-high heat and cook the bacon, stirring frequently, until browned and crispy, about 5 minutes.
- Then use a slotted spoon to transfer the prepared bacon to a plate covered with clean paper towels.
- Add the Brussels sprouts to the pan and fry them in the bacon fat until crisp-tender. Add the leftovers from the floor to use the stock.
- Then remove the pan from the heat and set it aside.
- When pasta is done, carefully remove 1 cup of pasta water.
- Drain the pasta and return it to the pot.
- Remove from heat and gradually stir in the egg and cheese mixture, stirring constantly with tongs, to cook the eggs and coat the pasta.
- Add pasta water as needed to thin the mixture.
- Finally stir in the Brussels sprouts, bacon and pepper and serve warm.
