Why Smashed Brussel Sprouts is a Must Try Side Dish Cuisine

Unleashing the Nutritional Powerhouse: Exploring the Tasty and Healthy Benefits of Smashed Brussel Sprouts.

How do you Make Smashed Brussel Sprouts?

🌱 To make Smashed Brussel Sprouts: Boil them in salted water until tender, smash them with a fork or potato masher, and toss them with olive oil, garlic, salt, and pepper before roasting them in the oven until crispy.

Transform Smashed Brussel Sprouts into one of your favorite recipes and an irresistible snack by smashing them and watching as their delightful crunchiness takes over. Not only are they unique to eat, but these nutrient-packed simple recipe vegetables also offer a range of health benefits that make this tasty dish even more worthwhile. This blog post will give you a great smashed Brussels sprouts recipe that will earn 5 stars from your family and friends.

Unleash your cooking creativity with this simple recipe developed by a master of recipes. These sprouts are crispy, tasty, and the perfect way to channel all that pent up energy. We will give you the full recipe, including ingredients and tools, detailed instructions, and variations. You can also look into our website for other veggie recipes like eggplant keto and more.

Table of Contents

• The Benefits of Smashing Brussel Sprouts
  • The Impact of Smashing on Texture and Flavor
    • Crispy Texture
    • Enhanced Flavor
  • The Health Benefits of Brussel Sprouts
    • High in Vitamins and Minerals
    • Rich in Antioxidants
    • Good for Digestive Health
  • Nutritional Facts
  • Comparison of Smashed Brussels Sprouts to Other Brussels Sprouts Cooking Methods
    • Roasted Brussels Sprouts
    • Steaming
    • Boiling
    • Sauteing
• Smashed Brussel Sprouts Recipes
  • Smashed Brussel Sprouts with Bacon and Balsamic Vinegar
  • Smashed Brussel Sprouts with Parmesan Cheese and Lemon Zest
  • Smashed Brussel Sprouts with Garlic and Red Pepper Flakes
• Tips for the Perfectly Smashed Brussel Sprouts
  • Serving Tips
  • Storage Tips
• Final Thoughts

The Benefits of Smashing Brussel Sprouts

There are various ways to prepare a delicious dish with Brussels sprouts, including roasting, steaming, boiling, and sautéing. However, one technique has gained popularity in recent years, which is smashed Brussels sprouts. Transform your Brussels sprouts into a delicious meal by flattening them with a kitchen utensil, like a fork or potato masher. 

The Impact of Smashing on Texture and Flavor

Smashing Brussels sprouts is a cooking technique that can enhance the vegetable’s texture and flavor. 

Crispy Texture

When Brussels sprouts are smashed, the fibers in the leaves break down and flatten out, creating more surface area for direct contact with the cooking surface. This makes the outer layers of the Brussels sprouts crisp up.

Directly roasting or frying Brussel Sprouts can create a crispy exterior, but the interior can be overcooked and mushy compared to smashed Brussel Sprouts. Boiling or steaming Brussels sprouts can produce a softer texture that lacks the crisp crunch of smashed Brussels sprouts. Sauteing Brussels sprouts can create a slightly crispy exterior, but the smaller pieces can become overcooked and lose their texture.

Enhanced Flavor

Once the smashed Brussel sprouts turn into broken fibers, it allows better absorption of seasoning or marinades. The flattened surface helps caramelize the Brussels sprouts’ natural sugars, creating a richer flavor.

Examples of flavor combinations that will work well with smashed Brussel sprouts:

• Garlic powder and Parmesan cheese
• Balsamic Vinegar and Honey
• Mustard and Maple Syrup
• Lemon Juice and Herbs (such as rosemary or thyme)

The Health Benefits of Smashed Brussel Sprouts

Although Brussels sprouts may not always be everyone’s first choice of vegetable, their tremendous nutritional advantages make them a fantastic addition to any dinner plate.

High in Vitamins and Minerals

Bursting with vitamins and minerals, Brussels sprouts have earned the title of a nutritional powerhouse. These emerald-colored veggies are a powerhouse of essential vitamins and minerals, boasting abundant vitamin C, Vitamin K, folate, and potassium.

• Vitamin C is a powerful antioxidant that strengthens our immune system and maintains healthy skin. 
• Vitamin K is vital for maintaining health and well-being due to its crucial involvement in blood clotting and bone formation, found in Brussel Sprouts.
• Folate, also known as vitamin B9, is essential for DNA synthesis, repair, and cell growth and division. 
• Potassium is integral in maintaining good health as it helps to balance out body fluids, maintain normal blood pressure levels, and power nerve and muscle activity.

Besides these crucial vitamins and minerals, Brussels sprouts include trace amounts of other vital nutrients like iron, calcium, and vitamin B6.

Rich in Antioxidants

Aside from the vitamins and minerals the smashed Brussels sprouts give, it is also a great source of antioxidants. These antioxidants help protect the body from damage caused by free radicals which can damage cells and contribute to developing chronic diseases.

Brussels Sprouts recipe also contains several flavonoids, including kaempferol which reduces the risk of chronic diseases such as heart disease and cancer. Overall, the high antioxidant content of Brussels sprouts is just one of the many reasons they’re considered a nutritional powerhouse.

Good for Digestive Health

Smashed Brussel Sprouts are a good source of fiber which is an essential nutrient to help keep your digestive system running smoothly by promoting regular bowel movements and preventing constipation.

Furthermore, Brussels sprouts contain a fiber called inulin, which acts as a prebiotic. 

Nutritional Facts

Here is a general overview of the nutritional information for 1 cup (about 88 grams) of cooked Brussels sprouts:

• Calories: 38
• Protein: 3 grams
• Carbohydrates: 8 grams
• Fiber: 3 grams
• Fat: 0 grams
• Vitamin C: 81% of the Daily Value (DV)
• Vitamin K: 137% of the DV
• Folate: 12% of the DV
• Potassium: 8% of the DV

Comparison of Smashed Brussels Sprouts to Other Brussels Sprouts Cooking Methods

Each variety of methods of cooking Brussels sprouts recipe has its unique flavor and texture. Here is a comparison of smashed Brussels sprouts to some other popular cooking methods:

Roasted Brussels Sprouts

Roasting Brussels sprouts are a popular way to bring out their natural sweetness and create crispy smashed Brussel sprouts. However, roasting Brussels sprouts can take longer to cook and are prone to drying out compared to smashed Brussels sprouts. On the other hand, smashed Brussels sprouts are quick and easy to prepare and can still have a crispy smashed Brussels texture.

Steaming

Steaming is a gentle cooking method that helps preserve Brussels sprouts’ nutrients and bright green color. However, steamed Brussels sprouts can sometimes be bland and lacking in flavor. Smashed Brussels sprouts, however, are smashed and then sheet pan fried or baked, allowing them to absorb more flavor and become crispy smashed Brussels.

Boiling

The easiest and quickest way to cook Brussels Sprouts is by boiling them, but they can become mushy and lose flavor. Smashing the Brussels sprouts before boiling may help them retain more texture, but smashed Brussels sprouts are typically sheet pan fried or baked, not cooked.

Sauteing

Sauteing Brussels sprouts can create a caramelized exterior and tender interior. However, it can be easy to overcook them, and they may have a different crispy smashed Brussels texture than smashed Brussels sprouts. Additionally, sauteed Brussels sprouts often require more oil or butter than smashed Brussels, making them less healthy.

Smashed Brussel Sprouts Recipes

To cook smashed Brussels sprouts, you must trim the ends of the sprouts and remove any yellowed outer leaves. 

Here are the steps to preparing your Smashed Brussel Sprouts:

1. Preheat oven to 400°F.
2. Trim the ends of the Brussels sprouts and remove any yellowed outer leaves.
3. Place Brussels sprouts in a large pot of boiling water or salted boiling water and cook until they are tender about 10 minutes.
4. Drain the Brussels sprouts and let them cool for a few minutes.
5. Use a potato masher or fork to smash the Brussels sprouts until they are slightly flattened but not completely mashed.
6. Pat dry or use paper towels to dry the smashed Brussel sprouts, you can also use parchment paper.

Your smashed Brussel Sprouts are now ready for cooking. Here are Three different smashed Brussel sprouts recipes you must try:

Smashed Brussels Sprouts with Bacon and Balsamic Vinegar

Ingredients:

• 1 pound Brussels sprouts
• 4 slices of bacon, chopped
• 2 cloves fresh garlic, minced
• garlic powder
• 2 tbsp balsamic vinegar
• 2 tbsp extra virgin olive oil or avocado oil
• Salt and pepper, to taste

Directions:

• As the Brussels sprouts simmer away, crisp up some bacon in a sheet pan over medium heat – it’ll be ready in no time!
• Quickly sauté garlic in the skillet for roughly 30 seconds to infuse some flavor.
• Drain the Brussels sprouts and add them to the skillet with the bacon and garlic powder.
• Use a potato masher or fork to smash the Brussels sprouts until they are slightly flattened but not completely mashed.
• Pour balsamic vinegar, olive oil, salt, and pepper into the skillet, then mix until your Brussels sprouts are fully coated.
• Roast Brussels sprouts on a baking sheet in the oven for 15-20 minutes until they become aromatic, golden brown, and deliciously crunchy.

Smashed Brussel Sprouts with Parmesan Cheese and Lemon Zest

Ingredients:

• 1 pound Brussels sprouts
• 2 tbsp extra virgin olive oil
• 1/4 cup grated Parmesan cheese
• 1 tbsp lemon juice
• Salt and pepper, to taste

Directions:

1. Once you’ve smashed the Brussels sprouts, drizzle them with a generous helping of olive oil and generously season with Parmesan cheese, lemon juice, salt, and pepper.
2. Pop the Brussels sprouts onto a baking sheet and let them roast in the oven for 15-20 minutes or until they’ve achieved their golden brown crispiness.

Smashed Brussel Sprouts with Garlic and Red Pepper Flakes

Ingredients:

• 1 pound Brussels sprouts
• 3 tbsp olive oil or avocado oil
• 3 cloves garlic, minced
• garlic powder
• 1 tsp red pepper flakes
• Salt and black pepper, or cayenne pepper

Directions:

1. Mix olive oil, minced garlic, red pepper flakes, salt, and black pepper in a large bowl.
2. Drizzle the garlic and red pepper mixture over the smashed Brussels sprouts and toss to coat.
3. Add sprouts to a baking sheet and bake in the oven for 15-20 minutes or until they are browned and have crispy edges.

Tips for Perfectly Smashed Brussel Sprouts

Here are some tips to help you make perfectly smashed Brussels sprouts:

1. Choose fresh Brussels sprouts: When selecting fresh Brussels sprouts, look for firm, vibrant green specimens free of yellowing or limp leaves. Once cooked to perfection, these will have a delightful nutty sweetness and tender texture.
2. Trim and clean the Brussels sprouts: Trim the hard ends of your Brussels sprouts and remove any wilted outer leaves. Wash them carefully under cold water to remove dirt or tiny particles.
3. Boil the Brussels sprouts until tender: Boil a pot of salted water and place the Brussels sprouts into it. Simmer for 8-10 minutes or until fork tender. Once cooked to perfection, drain the Brussels sprouts and let them cool off briefly before serving.
4. Serve immediately: Smashed Brussels sprouts are best served hot and fresh out of the oven. Serve them as a side dish with your favorite main course.

By following these tips, you can make perfectly smashed Brussels sprouts that are tender, with crispy edges, and flavorful.

Serving Tips

Here are some tips for serving smashed Brussels sprouts:

1. As a side dish: Make Smashed Brussels sprouts are a delicious accompaniment to virtually any main course, whether roasted chicken, beef, pork, or even vegetarian fare like fish and tofu, a tremendous keto ingredient.
2. Topped with additional ingredients: For a savory crunch and an extra punch of flavor, consider completing your smashed Brussels sprouts with chopped nuts, crumbled bacon, or grated Parmesan cheese.
3. In a salad: use Smashed Brussels as a base for a hearty salad; just Add some additional vegetables, such as roasted beets or sweet smashed potatoes, and some protein, such as grilled chicken or tofu, to create a nutritious and filling meal.
4. As a snack or appetizer: Arrange them on a platter with dipping sauce, such as ranch or honey mustard, for tasty and nutritious finger food.
5. In a breakfast dish: Transform your typical morning meal into a nutritious powerhouse with smashed Brussels sprouts in omelets, breakfast burritos, and other dishes! 

Storage Tips

If you have leftover smashed Brussels sprouts, here are some tips for storing them:

1. Refrigerate in an airtight container: Add Brussels sprouts to an airtight container and store them in the refrigerator. They will keep for up to 3-4 days.
2. Other recipes: Leftover smashed Brussels sprouts can be used in various recipes, such as soups, stews, casseroles, and salads. They can also be added to omelets or frittatas for a quick and easy breakfast.
3. Freeze for later: Smashed Brussels sprouts can be frozen for 2-3 months. Transfer the leftover smashed Brussels sprouts to a freezer-safe container and label them with the date. When ready to use them, thaw them in the refrigerator overnight and reheat them in the oven or microwave.

Final Thoughts

Smashed Brussels sprouts are a delicious and versatile side dish offering various health benefits. Not only are smashed sprouts healthy, but they are also incredibly versatile.

 They can be served as a side dish with a wide range of main courses, from roasted meats to fish and vegetarian dishes.

If you haven’t eat Brussels sprouts before, we highly recommend them. It’s easy to make, full of irresistible flavor, and brimming with health benefits – what more could you want in a dish? Pick up some fresh Brussels sprouts from your local grocery store and try this delicious recipe; it will have your taste buds (and body) singing praises. For other veggie recipes, you can try our bean guide and sweet potatoes in an air fryer snack.