Got loads of brussels sprouts left after the holidays? Want to use them up in a healthy meal (to keep you on that New Year's diet plan, I know what you're thinking...), packed with more veggies and flavour? This is the perfect dish.
I used to hate brussels sprouts as a child. But I have totally come around to them, their bitter flavour is the perfect offset on a rich place of Christmas dinner and as a healthy veg they've got a lot going for them.
Brussels are an excellent source of vitamin C and vitamin K as well as protein, iron and potassium. Also, can we take a moment to note that they're called brussels sprouts, which I never realised... always thought it was brussel. You learn something new every day.
Now I know the list of ingredients for this recipe is a little long but I promise you each of them brings something to the dish - sharp, bitter, sweet, crunchy.... I'm not usually one to use so many different items, but all of them are things you can use up elsewhere in other dishes I promise.
Another side note though: cranberries are not that great to snack on raw.... They're low in sugar for sure (as I write about in my fruit blog post) but stick them in a smoothie or with something else. They're no grape replacement! I almost didn't put them in this dish because I was a little put off after trying a few, but it really works together with the veg.
SERVES: 3 or 4 generous portions
PREP TIME: 20 minutes (quite a bit of chopping, worth it though)
COOK TIME: 40 minutes
- 180g quinoa
- 300g Brussels sprouts
- 1 red onion
- 3 cloves of garlic, crushed
- 100g kale, tough stalks removed
- One butternut squash
- c.30 raw cranberries, some halved, some quartered
- 2 tbsp toasted pine nuts
- Handful of walnuts, crushed in your nutri-bullet, a pestle and mortar or just your hands to get different size pieces
- Olive oil for cooking
- Salt and pepper for seasoning
1. Pre-heat the oven to 200°C / Gas Mark 6. Slice the butternut squash in half and scoop out the seeds. Drizzle a little olive oil, salt and pepper on the halves and place in the oven on a baking tray, flesh side face up. Cook for c.30 minutes, until soft when pierced with a knife.
2. Peel and slice your red onion into quarters or sixths. Trim 150g of the brussels sprouts by taking off the root, removing any dark loose leaves and cut them in half.
3. On another small baking tray spread out the onion and prepared brussels halves and coat in a little oil, pinch of salt and a good grind of pepper. Place in the oven and cook for c.20-25 minutes until the onion is soft and the brussels are starting to brown.
4. Prepare your quinoa as per the packet instructions, it should take about 15 minutes.
5. Whilst your veggies are roasting prepare the rest of your brussels - taking off the root, removing dark outer leaves and cut in half and then slice them as thin as you can, effectively shredding the sprouts. Rough chop your kale.
6. Take a deep sided frying pan (ideally with a lid) and place on a medium heat. Fry your garlic in a small amount of olive oil and into the pan add your shredded brussels and chopped kale. Coat well with oil and if you have a lid, pop it on to allow the veg to steam cook. It should take about 10 minutes for them to soften.
7. When softened add the cranberries and stir through and pop lid back on again to soften up the cranberries too - about 5 minutes. Take off the heat once everything is cooked to your liking - I try to keep the veg still a bit al dente and with its vivid green colour rather than overdoing it too much.
8. By this point hopefully your veggies in the oven are ready. Throw the onions and brussels into your pan and stir through. Peel the butternut squash (by peel I mean take a knife to it and get the skin off) and slice it into bite-size pieces which can also be added to the pan.
9. Throw in the quinoa, pine nuts and crushed walnuts and stir until evenly distributed (you see now why you need a deep sided pan!).
10. Serve! Or pop in a tupperware and take to work and make all your colleagues reminisce about their Christmas dinners when the smell of cranberries fills the air. Maybe not so popular with the brussels smell though... sorry about that...
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