Best 5 Brussels Sprouts Kale Saute Recipes
**Kick-start your healthy eating journey with our delectable Brussels sprouts and kale sauté recipes!** Explore a symphony of flavors as these nutrient-packed vegetables take center stage, offering a delightful balance of earthy, nutty, and slightly bitter notes. Discover two enticing variations: a classic sauté bursting with garlic and lemon, and an Asian-inspired stir-fry infused with ginger, soy sauce, and sesame oil. Both recipes promise an easy-to-follow guide, ensuring a quick and satisfying meal that caters to various dietary preferences. Get ready to elevate your taste buds and nourish your body with this wholesome and flavorful culinary experience.
**Recipe 1: Garlic and Lemon Brussels Sprouts and Kale Sauté**
This classic sauté combines the goodness of Brussels sprouts and kale with a vibrant blend of garlic and lemon. Savor the delightful interplay of textures as tender-crisp sprouts and kale pair harmoniously with aromatic garlic and a hint of citrusy brightness. This simple yet satisfying recipe is perfect for a quick weeknight dinner or a healthy side dish.
**Recipe 2: Asian-Inspired Brussels Sprouts and Kale Stir-Fry**
Embark on a culinary journey to the Orient with this Asian-inspired stir-fry. Brussels sprouts and kale find their perfect match in a symphony of ginger, soy sauce, and sesame oil. The result is a savory, slightly sweet, and umami-rich dish that will tantalize your taste buds. Enjoy this stir-fry as a main course with rice or noodles, or serve it as a flavorful side dish.
**Common Ingredients and Substitutions**
- **Brussels sprouts:** Choose firm and brightly colored sprouts for optimal flavor and texture. If unavailable, broccoli florets or green cabbage make suitable substitutes.
- **Kale:** Curly kale is the traditional choice for this recipe, but feel free to experiment with other varieties like Lacinato kale or baby kale.
- **Garlic and Lemon:** This classic combination adds a delightful savory and citrusy touch to the sauté. If you prefer a milder flavor, reduce the amount of garlic or substitute lemon zest for lemon juice.
- **Ginger, Soy Sauce, and Sesame Oil:** These ingredients form the backbone of the Asian-inspired stir-fry. For a gluten-free option, use tamari instead of soy sauce. If you don't have sesame oil, a drizzle of olive oil or avocado oil works well.
**Recipe Tips and Variations**
- For a crispy texture, roast the Brussels sprouts and kale before adding them to the sauté or stir-fry.
- Add a touch of heat with a pinch of red pepper flakes or a drizzle of Sriracha sauce.
- Experiment with different vegetables like broccoli, carrots, or bell peppers to create a colorful and flavorful medley.
- Enhance the Asian-inspired stir-fry with the addition of tofu, tempeh, or your favorite protein for a complete meal.
BRUSSELS SPROUTS & KALE SAUTE
In an effort to add more greens to our meals, I created this dish-and my kids eat it up. The crispy salami is the "hook." -Jennifer Mcnabb, Brentwood, Tennessee
Provided by Taste of Home
Categories Side Dishes
Time 30m
Yield 12 servings.
Number Of Ingredients 13
Steps:
- In a Dutch oven, cook and stir salami in oil over medium-high heat until crisp, 3-5 minutes. Remove to paper towels with a slotted spoon; reserve drippings in pan., Add butter to drippings; heat over medium-high heat. Add Brussels sprouts, kale, onion, salt, cayenne and black pepper; cook and stir until vegetables are crisp-tender. Add garlic; cook 1 minute longer., Stir in the broth; bring to a boil. Reduce heat; cover and cook until Brussels sprouts are tender, 4-5 minutes. Stir in walnuts and vinegar. Serve with salami strips.
Nutrition Facts : Calories 126 calories, Fat 9g fat (3g saturated fat), Cholesterol 14mg cholesterol, Sodium 341mg sodium, Carbohydrate 9g carbohydrate (3g sugars, Fiber 3g fiber), Protein 6g protein. Diabetic Exchanges
ROASTED BRUSSELS SPROUTS AND KALE
Provided by Ree Drummond : Food Network
Categories side-dish
Time 50m
Yield 6 to 8 servings
Number Of Ingredients 7
Steps:
- Preheat the oven to 400 degrees F.
- Slice the Brussels sprouts very thin. Toss with 2 tablespoons of the oil and some salt and pepper on a baking sheet. Roast, shaking the baking sheet a couple of times while cooking, until the sprouts are browned in spots and tender, about 30 minutes. Transfer to a bowl, stir in the grated Parmesan and set aside.
- Toss the kale with the remaining 2 tablespoons olive oil and place on a baking sheet. Roast until the leaves are tender, crisp on the edges and lightly browned, about 10 minutes, then stir with the Brussels sprouts. Garnish with the lemon zest, big shavings of Parmesan and toasted pecans before serving.
QUICK SPROUTS AND KALE
Provided by Martha Stewart
Categories Food & Cooking Dinner Recipes Dinner Side Dishes
Number Of Ingredients 7
Steps:
- Trim ends of brussels sprouts and shred in the bowl of a food processor.
- Trim kale, removing thick center stems, and shred.
- Heat oil in a large straight-sided saute pan over medium-high heat. When oil shimmers, add shallots and cook until shallots begin to soften and sweat, 1 minute.
- Add brussels sprouts, kale, salt, and red-pepper flakes to pan and cook, stirring occasionally, until vegetables are wilted and tender, about 5 minutes. Stir in vinegar, remove from heat, and serve.
SAUTEED SHREDDED BRUSSELS SPROUTS
Steps:
- Place the Brussels sprouts in the feed tube of the food processor fitted with a large slicing disc. (There is no need to core them.) Process the Brussels sprouts until they're all sliced.
- Place the butter and olive oil in a large (12-inch) saute pan and heat it over medium heat. Add the sliced Brussels sprouts, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and saute them, stirring frequently, for about 4 to 5 minutes, until tender but still bright green. Stir in the balsamic vinegar, season to taste, and serve hot.
SHREDDED KALE AND BRUSSELS SPROUTS SALAD
This salad is a simple and delicious way to eat your superfoods! It gets even better after it sits for a while in the fridge, so I make it ahead. I use my homemade honey mustard dressing, but any type works just fine. -Alexandra Weisser, New York, New York
Provided by Taste of Home
Categories Lunch Side Dishes
Time 15m
Yield 6 servings.
Number Of Ingredients 5
Steps:
- In a large bowl, combine first 4 ingredients. Add dressing; toss to coat.
Nutrition Facts : Calories 207 calories, Fat 14g fat (2g saturated fat), Cholesterol 8mg cholesterol, Sodium 235mg sodium, Carbohydrate 16g carbohydrate (5g sugars, Fiber 4g fiber), Protein 7g protein. Diabetic Exchanges
Tips:
- To save time, use pre-shredded Brussels sprouts and kale.
- If you don't have olive oil, you can use another type of cooking oil, such as avocado oil or grapeseed oil.
- Add a squeeze of lemon juice or a splash of white wine vinegar to the sauté for a brighter flavor.
- For a more flavorful dish, use a variety of nuts, such as almonds, walnuts, or pecans.
- If you like a little heat, add a pinch of red pepper flakes or a drizzle of Sriracha sauce.
- Serve the sauté immediately, or store it in the refrigerator for up to 3 days.
Conclusion:
This Brussels sprouts and kale sauté is a healthy and delicious side dish that can be enjoyed with a variety of main courses. It is also a great way to get your daily dose of vegetables. With its simple ingredients and easy-to-follow instructions, this recipe is sure to become a favorite in your kitchen. So next time you're looking for a quick and easy side dish, give this Brussels sprouts and kale sauté a try!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
