Simply Healthy Family: Carmelized Brussels with Peppers, Onions and Beans

6.10.10

Carmelized Brussels with Peppers, Onions and Beans


Another inspiration from Weekly Vegan Menu, one of my favorite go to blogs for my weekly menu planning.
I cooked this dish my way but used most of the same ingredients that she did.  I haven't tried brussel sprouts in such a long time. I've only had them steamed to smithereens and thought them bitter little balls of mush.
I'm so glad that I came across Vegan Aids recipe because when I popped one of these caramelized brussels into my mouth, I literally dropped my jaw in surprise! Wow, brussels are actually delicious! Who knew?






You Will Need:

2 lbs. Baby Brussel Sprouts
1 tablespoon extra virgin olive oil

2 teaspoons sea salt

1 tablespoon lemon juice

1/2 cup yellow onion, chopped

1 cup yellow bell pepper, chopped

2 cloves garlic, chopped

1 can pinto beans, drained and rinsed

1 tablespoon Mediterranean spice blend (or spice mix of choice)

1 cup whole grain wild rice mix ( don't use the boxed stuff with the packet of sodium flavouring)
2 1/2 cups Organic, low sodium Vegetable broth

instructions

~ smash and chop garlic, set aside for at least 10 minutes to release anicin. Cook rice in veggie broth according to package directions, usually 45 min. I use my pressure cooker and it takes 20 minutes and locks in flavor, no spices necessary. Vegetable broth is so full of flavor and good for you!
Also, whole grain rice, when served with beans or sweet potatoes is a complete protein ie: no meat necessary. I like "Rice Select, Royal Blend Rice" It's a combination of brown and wild rice with soft wheat and rye.

1. Trim sprouts by slicing off a bit of the end and removing dark outer leaves. Place them in a steamer basket over boiling water, add lemon juice to water, cook 8 minutes or until sprouts are just tender.
2. Meanwhile, heat oil in large skillet. Add onion and peppers, saute 4 minutes till golden brown, add seasonings. Add garlic, cook 1 more minute. Add beans, turn down heat, cover and keep warm.
3. Remove sprouts from the steamer basket and cut in half lengthwise.  Coat the bottom of a skillet with a bit more oil if needed and nestle the sprouts, cut side down on bottom. Cook over medium heat. Allow the sprouts to cook for about 5 minutes. Do not turn them over! This is carmelization. Make sure the bottoms are evenly browned and crisped. Then, turn them all over and cook for another 2-3 minutes.
4. Remove sprouts from pan and sprinkle with the salt and squeeze more lemon over top if needed.
5. Serve brussels over mixed veggies and beans alongside of the rice.


Caramelizing the brussels brings out such a wonderful taste!
 This is coming from someone who used to be a brussel hater. Try, try again!

* Tip: For the younger kids, I also cooked some cubed sweet potatoes that I coated with a bit of evoo, honey and lemon juice, baked at 400F for 13 minutes. I haven't mad brussel sprouts before so I knew it might be a bit of a challenge to get them to eat them. I was right..... they tried a couple of nibbles and that's it. Keep introducing new veggies to kids over and over. Mine will eat peppers and spinach and more because I serve them often and they are used to them. Don't get frustrated or expect to much when your kids turn their noses up at some new foods. Most importantly, don't give up and serve other unhealthy options like processed foods in place of veggies.


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8 comments:

  1. This makes my mouth water too! I think my family would love this. Going on my 'to make' list

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  2. This looks good. I love brussel sprouts. Luckily for me, my kids eat almost all veggies, it certainly makes things easier when I go to the market.

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  3. This looks so colorful and delicious.

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  4. Oh girl...I'm drooling. I can't tell you how much I love Brussels Sprouts (a recent but fabulous development) and so I know that this recipe would just knock my socks off. Thank you so much for sharing it with us!

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  5. You are way too cute! And it is great to know we share not just the same love of the Sprout (now anyway), but also share the same enameled cookware.

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  6. I think many people thumb their noses at brussels sprouts don't know why. I love that veg. Great preparation!

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  7. This is my kind of meal! Love brussels sprouts - especially when they are caramelized like that!

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  8. I have some brussel sprouts in the fridge right now needing that treatment. Thanks, girl!

    Thanks for stopping by! hugs!

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