Brussels Sprouts and Mushrooms

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
93%
Brussels Sprouts and Mushrooms
20 min.
4
73kcal

Suggestions


Are you looking for a delicious and healthy side dish that will impress your family and friends? Look no further than this delightful Brussels Sprouts and Mushrooms recipe! With a health score of 93, this dish is not only packed with flavor but also boasts a variety of dietary benefits, making it perfect for vegetarians, vegans, and those following gluten-free or dairy-free diets.

In just 20 minutes, you can whip up a vibrant and nutritious dish that serves four people, all while keeping the calorie count low at just 73 kcal per serving. The combination of tender Brussels sprouts, earthy mushrooms, and aromatic garlic creates a symphony of flavors that will elevate any meal. Plus, the addition of sautéed onions adds a touch of sweetness, balancing the dish beautifully.

This recipe is incredibly versatile and can be served alongside your favorite main courses or enjoyed on its own as a light and satisfying option. The cooking process is simple and straightforward, making it an ideal choice for both novice cooks and seasoned chefs alike. So, gather your ingredients and get ready to indulge in a wholesome, mouthwatering side dish that will leave everyone asking for seconds!

Ingredients

  • pound brussels sprouts 
  • cloves garlic thinly sliced
  • ounces mushrooms sliced (baby bella or button)
  • small onion thinly sliced quartered
  • servings pepper black freshly ground to taste
  • 0.8 cup vegetable stock 

Equipment

  • frying pan

Directions

  1. Put the onions into the hot skillet and give them a sprinkle of salt (optional, but speeds browning). Stirring constantly, adding a teaspoon or two of broth to the skillet if the onions stick, cook until the onions begin to brown, about 2-3 minutes.
  2. Add the garlic and more broth if necessary, and cook for another minute.
  3. Remove onions and garlic to a plate and return the skillet to the heat.
  4. Put the sprouts into the skillet, cut side down. Cook until they begin to brown and then add in the mushrooms and stir. Cook for another minute or two, stirring frequently.
  5. Add about 1/2 cup vegetable broth and the reserved onions, stir, turn down the heat, and cover tightly. Cook until the sprouts are tender and easily pierced with a fork, 3-5 minutes, adding more broth if necessary. Season with salt and pepper to taste and serve immediately, garnished with grated orange peel, if desired.

Nutrition Facts

Calories73kcal
Protein26.86%
Fat5.77%
Carbs67.37%

Properties

Glycemic Index
49.5
Glycemic Load
3.05
Inflammation Score
-8
Nutrition Score
19.860434765401%

Flavonoids

Naringenin
3.73mg
Luteolin
0.38mg
Isorhamnetin
0.88mg
Kaempferol
1.09mg
Myricetin
0.03mg
Quercetin
5.76mg

Nutrients percent of daily need

Calories:72.92kcal
3.65%
Fat:0.56g
0.86%
Saturated Fat:0.11g
0.68%
Carbohydrates:14.76g
4.92%
Net Carbohydrates:9.53g
3.46%
Sugar:4.75g
5.28%
Cholesterol:0mg
0%
Sodium:208.41mg
9.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.88g
11.77%
Vitamin K:200.97µg
191.4%
Vitamin C:99.34mg
120.41%
Manganese:0.47mg
23.46%
Fiber:5.23g
20.92%
Folate:82.2µg
20.55%
Vitamin B2:0.34mg
19.8%
Vitamin A:949.91IU
19%
Potassium:654.32mg
18.69%
Vitamin B6:0.35mg
17.36%
Vitamin B3:2.92mg
14.62%
Vitamin B1:0.21mg
14.31%
Copper:0.27mg
13.62%
Phosphorus:134.53mg
13.45%
Vitamin B5:1.23mg
12.31%
Iron:1.94mg
10.79%
Selenium:7.39µg
10.56%
Magnesium:33.48mg
8.37%
Vitamin E:1.01mg
6.73%
Calcium:56.51mg
5.65%
Zinc:0.82mg
5.46%