Brussels Sprouts with White Beans and Pecorino

Gluten Free
Health score
15%
Brussels Sprouts with White Beans and Pecorino
1500 min.
12
219kcal

Suggestions


If you're looking for a vibrant and nutritious side dish that will impress your family and friends, look no further than our Brussels Sprouts with White Beans and Pecorino. This delightful dish blends the earthy flavors of crispy Brussels sprouts with the creamy texture of cannellini beans, creating a satisfying and wholesome meal for any occasion.

Not only is this recipe gluten-free, making it a great option for those with dietary restrictions, but it also packs a nutritional punch. Each serving offers a hearty 219 calories, filled with 7 grams of fiber and 13 grams of protein, making it an excellent addition to your dinner table. The combination of young Pecorino cheese adds a rich, savory note that elevates the entire dish, enhancing the natural sweetness of the Brussels sprouts.

The preparation is straightforward yet allows for a little culinary flair, as you sauté the sprouts to perfection in a mix of olive oil and garlic, before finishing them off with a touch of butter and fresh herbs. This recipe not only satisfies the palate but also brings a colorful presentation to your spread. Whether you're planning a holiday feast or just a cozy family dinner, Brussels Sprouts with White Beans and Pecorino is sure to be a crowd-pleaser, encouraging everyone to go back for seconds. So grab your skillet and get ready to whip up this scrumptious side dish that’s both healthy and delicious!

Ingredients

  • pounds brussels sprouts trimmed cut in half lengthwise
  • tablespoons butter ()
  • 15 ounce cannellini white drained canned ( kidney beans)
  •  garlic clove chopped
  • cup chicken broth 
  • tablespoons olive oil extra virgin extra-virgin divided
  • ounces pecorino cheese grated (such as a young Pecorino Toscano)

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 3 tablespoons oil in heavy large skillet over high heat. When just about to smoke, add half of brussels sprouts. Cook until brown, stirring occasionally, about 5 minutes.
  2. Transfer to large bowl.
  3. Heat 3 tablespoons oil in same skillet.
  4. Add remaining brussels sprouts, reduce heat to medium-high, and cook until brown, stirring occasionally, about 5 minutes.
  5. Transfer brussels sprouts to same bowl.
  6. Add remaining 2 tablespoons oil to skillet; increase heat to high.
  7. Add garlic; sauté until brown, stirring constantly, about 1 minute.
  8. Add broth and brussels sprouts. Cook until brussels sprouts are crisp-tender, stirring frequently, about 3 minutes.
  9. Add beans and butter; stir until butter melts and broth is reduced to glaze, about 1 minute. Season with salt and pepper. Stir in cheese.
  10. Per serving: 317 calories, 21g fat (6g saturated), 19mg cholesterol, 285mg sodium, 23g carbohydrate, 7g fiber, 13g protein See Nutrition Data's complete analysis of this recipe ›
  11. Nutrition Data

Nutrition Facts

Calories219kcal
Protein15.97%
Fat56.21%
Carbs27.82%

Properties

Glycemic Index
12.75
Glycemic Load
2.29
Inflammation Score
-7
Nutrition Score
17.365652180236%

Flavonoids

Naringenin
2.49mg
Apigenin
0.01mg
Luteolin
0.26mg
Kaempferol
0.65mg
Myricetin
0.02mg
Quercetin
1.48mg

Nutrients percent of daily need

Calories:218.7kcal
10.94%
Fat:14.3g
22%
Saturated Fat:4.21g
26.34%
Carbohydrates:15.92g
5.31%
Net Carbohydrates:10.75g
3.91%
Sugar:1.89g
2.1%
Cholesterol:14.84mg
4.95%
Sodium:154mg
6.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.14g
18.28%
Vitamin K:142.8µg
136%
Vitamin C:65.15mg
78.97%
Folate:92.96µg
23.24%
Manganese:0.43mg
21.71%
Fiber:5.17g
20.69%
Phosphorus:181.64mg
18.16%
Calcium:148.86mg
14.89%
Vitamin E:2.1mg
13.98%
Potassium:469.31mg
13.41%
Vitamin A:667.68IU
13.35%
Vitamin B6:0.24mg
11.84%
Iron:2.04mg
11.32%
Vitamin B1:0.17mg
11.23%
Magnesium:36.76mg
9.19%
Vitamin B2:0.13mg
7.76%
Copper:0.15mg
7.34%
Zinc:0.95mg
6.37%
Vitamin B3:1.06mg
5.28%
Selenium:3.21µg
4.58%
Vitamin B5:0.36mg
3.63%
Vitamin B12:0.13µg
2.16%
Source:Epicurious