Sautéed Brussels Sprouts Recipe (With Leeks, Lemon and Olive)
A quick and nourishing 30-minute vegetable side dish featuring caramelized, pan-seared Brussels sprouts, sweet melted leeks, grated zucchini, garlic, and briny green olives. It is excellent as a light side or a filling main course when paired with grains or plant-based protein.
Equipment
Ingredients
- 1.3 lbs Brussels Sprouts (600g) trimmed and halved lengthwise
- 2 pieces Leak medium, white and light-green parts sliced
- 0.8 lbs Zucchini (Courgette) 1 medium (or 2 small), grated
- 2 cloves Garlic minced
- ½ cup Vegetable Stock strong: we mix 125 ml (½ cup) of water with 1 heaped tablespoon of vegetable stock powder, which is about 4 times more than the recommended instruction, or reduce the vegetable stock you might have to have a ½ cup of strong salty stock
- 2 tablespoon Lemon Juice or more to taste
- 3 tablespoon Olive Oil
- Salt & Black Pepper to taste
- ½ cup Stuffed Green Olives (100g) sliced. We like (and recommend) pimiento-stuffed olives as they add a bright red color.
To Serve (optional):
- 1 tablespoon natural Greek yogurt or plant-based yogurt per serve
- 1 tablespoon Nutritional Yeast per serve
Instructions
Prep the Vegetables
- Start by trimming the bottom ends of your Brussels sprouts, where needed, and halving them lengthwise.
- Slice your cleaned leeks across - both the white bottoms and the halved cleaned green tops.
- Cut off both ends and grate the zucchini using the coarse side of a box grater or food processor. For a homegrown or organic zucchini, we like to leave the skin on, as that is where most nutrients are. For store-bought chemically sprayed ones, give them a good wash, or you might want to peel the skin off.
- Slice stuffed olives into thirds.
Sear the Sprouts
- Heat a large skillet or pan over medium-high heat and add the olive oil. Once hot, place the halved Brussels sprouts in the pan, ideally with the cut side facing down. Let them fry for about 4 to 6 minutes, until they develop golden-brown caramelized marks. Stir occasionally every minute or so.
Simmer and Soften
- Turn the heat down to medium. Add the sliced leeks, grated zucchini, and vegetable stock to the pan. Cover with a lid and let everything simmer for about 10 to 12 minutes, or until the Brussels sprouts are tender. Season lightly with salt and black pepper.
Add the Garlic
- Stir in the minced garlic. Adding the garlic toward the end of the cooking process preserves its aromatic flavor and prevents it from burning. If you prefer a much milder garlic flavor, you can add it a couple of minutes earlier.
Brighten It Up
- Remove the pan from the heat. Stir in the green olives and the lemon juice. Give everything a gentle toss, and season to taste with extra salt, pepper, or another squeeze of lemon juice if needed.
Garnish and Serve
- Spoon the sautéed vegetables onto a serving platter. For a creamy finish, serve with a dollop of natural Greek yogurt or plant-based yogurt, or dust with nutritional yeast for a savory, dairy-free depth.
Notes
How to Clean and Prep Leeks
Leeks often trap soil and dirt in the upper part between the leaves. As sand is not the type of crunch we want in our vegetable dish, here is how to clean it:- Trim the roots at the bottom of the leek.
- Cut off the tougher, darker green top at the end of the white section, where the leaves start to form, and split it in half lengthwise.
- Separate the layers in the cut-off top and rinse them thoroughly under running water to wash away any trapped soil or grit.
Nutrition
Calories: 214kcalCarbohydrates: 19gProtein: 8gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 0.2mgSodium: 448mgPotassium: 876mgFiber: 8gSugar: 6gVitamin A: 1438IUVitamin C: 145mgCalcium: 94mgIron: 3mg
Nutrition info is auto-generated. This information is an estimate; if you are on a special diet, please use your own calculations.
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