Brussels Sprout and Chickpea Stir-fry is my go-to recipe when I want something healthy but full of flavor. I love how the Brussels sprouts get slightly charred and crispy while staying tender inside. The chickpeas make it filling, and the tempering with mustard seeds gives it that wonderful Indian touch. Best of all? It’s super easy to throw together after a busy day.
About the Recipe
This recipe brings together two nutrition powerhouses – Brussels sprouts and chickpeas – in a simple yet flavorful dish. The tempering method (heating spices in oil) creates an aromatic base that makes everyday ingredients taste special. It’s perfect for anyone looking to add more vegetables to their meals without sacrificing taste.
Why You’ll Love This Recipe
You’ll love how quickly this dish comes together. The Brussels sprouts stay crisp-tender, not mushy, and the chickpeas soak up all the wonderful spices. It’s naturally vegan and gluten-free, but so satisfying that even meat-lovers won’t miss the meat. The fresh coconut adds a subtle sweetness that balances the heat from the chilies perfectly.
Brussels Sprout and Chickpea Stir fry
Cooking Tips
– Don’t overcook the Brussels sprouts – they should still have some bite
– Toast the mustard seeds until they pop for best flavor
– If using canned chickpeas, rinse them well to remove excess salt
– Shred the Brussels sprouts not too finely for better texture
– Keep stirring while tempering to prevent the spices from burning
Serving and Storing Suggestions
Serves 4 as a side dish or 2 as a main course. Total prep and cooking time: 30 minutes (using canned chickpeas). Serve hot with rice or flatbread. Leftovers keep well in the fridge for 2 days – just reheat in a pan with a splash of water.
Similar Recipes
- Spiced Cauliflower and Chickpea Stir-fry
- Green Bean and Coconut Stir-fry
- Brussels Sprouts with Indian Spices
Nutrient Benefits
This dish is packed with fiber, protein, and vitamins. Brussels sprouts offer vitamin C and K, while chickpeas provide protein and iron. The coconut adds healthy fats, and the spices have anti-inflammatory properties. It’s a complete meal that’s both nutritious and delicious.
Brussels Sprout and Chickpea Stir-fry
Ingredients
- 1 cup Chickpeas (dried or canned. If dried chickpeas are used, wash and soak them in warm water overnight)
- 1/2 cup Onions (finely chopped)
- 2 Green Chillies (chopped)
- 1 tsp Salt
- 2 cups Brussels Sprouts (coarsely shredded)
- 1/4 cup Fresh Coconut (grated)
For Tempering:
- 2 tbsp Oil
- 1 Dried Red Chilli
- 1 tsp Black Mustard Seeds
- 1 tsp Urad Dal
Instructions
- Drain the chickpeas, rinse and put them in a pan with 3 cups of water.
- Bring the water to a boil.
- Cover the pan, lower the heat and simmer gently for 30-40 minutes till chickpeas are tender.
- Drain and set aside.
- If canned peas are used just drain and rinse. Set aside.
- Put the oil in a large pan over medium heat.
- When the oil is hot add the dried red chilli, black mustard seeds and urad dal for about 30 seconds.
- Add onions to the pan and saute for 30 seconds.
- Mix in the chickpeas, green chillies and salt.
- Cook covered over medium heat for 2 minutes.
- Add the brussels sprouts and stir-fry with 1 tblsp of water for a minute.
- Cover and cook for 2-3 minutes till brussels sprouts are tender.
- Blend in the coconut and cook for a minute.
- Remove from heat and serve.
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Frequently Asked Questions
Can I use frozen Brussels sprouts?
Fresh work best, but you can use frozen ones. Thaw them completely and pat dry before cooking. They might be slightly softer but will still taste good.
How spicy is this dish?
The heat level is moderate with 2 green chilies. Start with one chili if you prefer milder food, or remove the seeds for less heat.
Can I skip the fresh coconut?
Yes, though it adds nice flavor and texture. You can use dried coconut (2 tablespoons) or leave it out entirely. The dish will still taste great.
