Don’t toss the leaves from brussels sprouts stalks! Reduce food waste by learning how to pan fry brussels sprouts greens as a side dish.
Have you cooked with brussels sprouts leaves? Reduce food waste by using the leaves from the stalks of sprouts in place of other leafy greens in sauces, soups, and even as a side dish.
Brussels sprouts leaves are a perfectly edible leafy green that is a great replacement for chard or collard greens. In fact, the greens are great as a side dish on their own flavored with a bit of garlic and red pepper.
👉 Want to learn how to sauté the leaves of brussels sprouts? Let’s do it!
Table of Contentshide
1🌿 How to pan fry the leaves of brussels sprouts stalks (step-by-step)
2❓ Questions + quick tips about cooking carrot leaves
🌿 How to pan fry the leaves of brussels sprouts stalks (step-by-step)
1️⃣ Step One: Prep the brussels sprouts tops
The first step to sautéing brussels sprouts greens is to cut them from the stalk and wash. Because brussels sprouts leaves are large and heavy, they often lay on the dirt when growing which means they are usually dirty and could use a good wash before eating.
First cut leaves from the brussels sprouts stalk, then cut the stiff stems right under where the greens start to grow. The stems are perfectly edible, but can sometimes be very tough so we want to use the softer stem areas, which are right under where the leaves begin to grow.
🥕 To wash brussels sprouts leaves: Fill a large mixing bowl with cold water and submerge the leaves on their stems for a few minutes, stirring or moving the leaves around with your hands to make sure as much dirt is removed as possible.
2️⃣ Step Two: Cut leaves and chop garlic
When greens are dry, remove any remaining stiff stems and then cut the leaves into thin strips. We've found that the best way to do this is to stack the leaves, roll them, and then chiffonade cut them into thin slices.
Then finely chop the garlic cloves in preparation for cooking.
3️⃣ Step Three: Pan fry the greens with garlic and red pepper
Now it’s time to sauté the tops. Start by adding olive oil to a medium frying pan and heat over medium-low heat. Next, add minced garlic and cook until it begins to brown and become fragrant, about 1-2 minutes.
Then add the sliced brussels sprouts tops to the pan and stir continuously until they are covered in oil and completely wilted and cooked down, about 3-5 minutes. The leaves will end up getting brown on some sides and having a crispy, crunchy texture.
When the greens are done, remove them from the pan and plate. Serve immediately for best flavor, and enjoy!
❓ Questions + quick tips about cooking carrot leaves
Are brussels sprouts greens safe to eat?
The leaves on the stalks of brussels sprouts are not only edible, but they’re delicious. Brussels sprouts leaves are not poisonous, and in fact they are a nutritious green that tastes similar to collard greens.
Can you eat the stems of brussels sprouts leaves?
Brussels sprouts and brussels leaves and stems are all edible. However, the part of the stem that is closest to the root is typically very stiff and doesn’t soften when cooking. These unused stems and greens are perfect for flavoring stock.
Are brussels sprouts leaves healthy?
Brussels sprouts tops re a healthy leafy green that are high in vitamin K, vitamin A, and have about 90 calories per serving (about 1 cup of chopped greens) (USDA Food Nutrient Database).
Can you freeze brussels sprouts tops?
Brussels sprouts leaves can be frozen for up to 2-3 months. Simply remove the greens from the thickest part of the stem, and then wash and dry them before storing in an airtight freezer bag wrapped in a kitchen cloth or paper towel.
♻️ Sustainable kitchen tips, tricks, and tools
Take advantage of brussels sprouts season! The best time to make recipes using brussels sprouts greens is when they're in-season. In California that’s usually September to May, but check out Seasonal Food Guide’s produce seasonality calendar to find when they are in season near you.
Store cut stems in water to keep them fresh. If you’ve cut the greens from the brussels sprouts stalks before using, keep them fresh by placing the stems in a glass of water and storing in the refrigerator for up to 3 days. The water will keep the stems and leaves from wilting.
Use the discarded stems in vegetable broth. Don’t toss the thick stems! Use them in a food scrap vegetable broth for flavorful soup stocks.
🥕 More recipes using brussels sprouts greens
Looking for more brussels sprouts tops recipes? We've got you covered:
No-Waste Brussels Sprouts Leaves Pesto
Looking for more outside-the-box sautéed greens recipes?Try sautéing radish greens, pan cooking carrot greens, or even pan frying the leaves of beets!
Print Recipe
Yield: 4servings
Sautéed Brussels Sprouts Tops
Don’t toss the leaves from brussels sprouts stalks! Reduce food waste by learning how to pan fry brussels sprouts greens as a side dish.
3.50 stars (2 ratings)
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Prep Time: 5mins
Cook Time: 5mins
Total Time: 10mins
Ingredients
4cupsbrussels sprouts leaves, from about 4 large leaves
2wholegarlic cloves, sliced
2tablespoonsolive oil
1pinchred pepper flakes
1pinchsalt and pepper
Instructions
Prepare brussels sprouts greens:First cut leaves from the brussels sprouts stalk, then cut the stiff stems right under where the greens start to grow. Fill a large mixing bowl with cold water and submerge the leaves for a few minutes, stirring or moving them around with your hands to make sure as much dirt is removed as possible. Next, remove the leaves from the water and use a salad spinner to remove water and put into a bowl or lay flat to dry (about 15 minutes).
Cut leaves and chop garlic:When greens are dry, remove stiff stems and slice into thin strips. Finely chop the garlic cloves.
Sauté the greens:To a medium pan heat olive oil over medium-low heat. Add minced garlic and cook until it begins to brown and become fragrant, about 1-2 minutes. Next add the red pepper and cook about 20-30 seconds more, or until the pepper begins to release its color into the oil (do not overcook or the pepper will burn). Then add the greens and stir constantly until they are covered in oil and completely wilted and cooked down, about 3-5 minutes. Remove to a plate and serve immediately.
Notes
Flavor notes: Brussels sprouts greens have a hearty, earthy taste and chewy texture, unlike softer greens like spinach. The texture is very similar to chard or collard greens.
Prep ahead: Sautéed leafy greens re best eaten immediately, so we do not recommend cooking ahead of serving. However, you could wash and prep the greens up to a day ahead of time so they’re ready to be cooked. Any more than this and the greens will wilt and not look their best.
Leftovers and storage: Store any leftover greens in the refrigerator for up to two days and reheat over the stovetop or quickly in the microwave. We do not recommend freezing greens after cooking.
Nutrition notes:Nutrition information is estimated using all included ingredients. This recipe is vegan, gluten-free, and is a good source of vitamin K and potassium.
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The leaves on the stalks of brussels sprouts are not only edible, but they're delicious. Brussels sprouts leaves are not poisonous, and in fact they are a nutritious green that tastes similar to collard greens.
Stack, slice and saute the leaves with olive oil, garlic and red pepper flakes. Steam then whole, then stuff and roll — they make a healthy vessel for your favorite sandwich fixings. Add them raw or gently steamed to smoothies and green drinks. Shred and use the leaves in slaws and salads.
Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making them a nutritious addition to your diet. They may also come with added health benefits, including decreased inflammation and improved immune system health.
You can leave the sprouts whole, slice them in half, or even shred them for a salad or hash. My absolute most-favorite way to prepare them is to toss them with salt and olive oil and then roast them in a hot oven until the cut edges turn golden and the outer leaves become crispy. So good.
Brussels sprouts are spoiled if they are soft to the touch or squishy, smell like old cabbage, or they start to rot or go moldy. In other words, look for the same spoilage signs you look for in other vegetables.
Raw Brussels sprouts gives you the most folate and vitamin C. Like broccoli, steaming Brussels sprouts releases more indole than raw (but they admittedly taste best when roasted).
Some growers remove all leaves to accelerate harvest, but that practice is not essential in the home garden, and not practical for us on the farm. Some believe that the sprouts develop better if the lowermost six to eight leaves are removed from the sides of the stalk as the sprouts develop.
Yet even if you acquire a taste for them, one hurdle remains: Brussels sprouts are one of the most high-maintenance vegetables to prep. In addition to cutting off each stem, you're also supposed to remove the outer leaves from each individual sprout before cooking.
There are also nutritional differences - cabbage has fewer calories than Brussels sprouts, but also fewer nutrients, with sprouts containing higher concentrations of vitamins A and C, Folic Acid, Potassium, Magnesium and Phosphorus.
Fortunately, Brussels sprouts are rich in alpha-linolenic acid (ALA), which is converted to omega-3's in your body. These nutrients have been proven to improve cholesterol levels, lower blood pressure and prevent heart disease.
1. Brussels Sprouts. A 1/2-cup contains 3 grams of soluble fiber. And research suggests that upping your soluble fiber by as little as 5 to 10 grams a day can lower your LDL cholesterol by 3 to 5 percent.
You could also overdo it on the fiber if you eat too many Brussels sprouts. Symptoms of too much fiber in your diet include bloating, gas, abdominal pain, constipation, and more unfortunate digestive side effects.
Beyond bitterness, parboiling your sprouts can speed up cooking times, softening the leaves to tender, right down to their core (without turning them to mush) and making it easy for you to focus on perfectly crispy and caramelized sprouts in less time in the oven, sauté pan, or out on the grill.
You can consume 100 to 150 grams of sprouts daily. They can be consumed at any time during the day. Other than weight loss, sprouts also help in improving your cholesterol levels, heart health, immunity, vision, and even digestion.
The fact that sprouts are generally consumed raw or only slightly cooked adds to this risk. The reason raw sprouts are especially risky is because they must be grown in warm, humid conditions in which harmful bacteria such as E. coli and Salmonella also happen to thrive.
Eating a lot of Brussels sprouts and other cruciferous veggies may help protect against cancers of the stomach, lungs, kidney, breast, bladder, and prostate. Crunchy veggies like Brussels sprouts may also help you stave off other health issues, such as high blood pressure, high cholesterol, heart disease, and diabetes.
For people at "high risk" for food poisoning, severe and life-threatening illness may result from consuming raw or lightly cooked sprouts. People with weakened immune systems, including children, older adults and pregnant women, should not eat any variety of raw or lightly-cooked sprouts.
Why is Brussels Sprouts better than Spinach? Definitely more alpha carotene per 100g. Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.
Answer: No, you don't need to forgo roasted veggies because of high heat. The fact is that all forms of cooking can destroy some of the nutrients (such as vitamin C and B vitamins) in vegetables.
To clean them, trim the ends and rinse in a large bowl of cold water. Brussels sprouts aren't an especially dirty vegetable, but any dust or sediment should float to the bottom. Transfer to a colander and pat dry before storing them in a resealable bag.
No, brussels sprouts do not come back every year. They're a biennial, which means they only live for two years. So while the plant can survive more than one year, in the second it'll produce flowers and seeds, rather than edible heads.
The practice of cutting a cross-shape in the base of each trimmed sprout before boiling is often said to have originated in a spell to 'keep the Devil out', but there is no evidence whatever that it improves the flavour or reduces cooking time, or, indeed, prevents the ingress of unwanted devils.
Serve them plain, simply seasoned with olive oil, salt, and pepper, or dress them up! Drizzle them with a bit of balsamic vinegar or lemon juice and toss them with feta or Parmesan cheese, herbs, red pepper flakes, and nuts or pepitas.
The flavor components that contribute to a bitter flavor are concentrated in the center of the Brussels sprout. If you slice the the veggie in half, it helps to release some of those compounds during the cooking process. Smaller is better when it comes to tenderness and flavor.
If you want to boost your immunity and keep several diseases at bay, soak your legumes and eat the super-healthy breakfast of sprouts. The process of soaking increases the antioxidants levels too that increases your immunity. "Antioxidants boost immunity.
Brussels sprouts and other dark leafy greens, like kale, broccoli, and spinach provide iron and Vitamin C. Certain greens – including arugula, kale, broccoli, and Brussels sprouts also contain high levels of sulfur, a mineral that promotes hair growth.
Brussel sprouts are considered a natural weight loss food because they are high in fibre and protein and low in fat and calories. The perfect vegetable to shed tummy fat, Brussel sprouts also hold other health benefits for your nutrition.
Sprout fan Linus Urbanec from Sweden holds the current world record for the most Brussels sprouts eaten in one minute. He swallowed 31 on November 26, 2008. The heaviest ever sprout was grown in 1992 and weighed 8.3kg (18lb/3oz).
No matter how you're going to cook your Brussels sprouts, you'll want to trim them first. At the base of each sprout is the spot where it was originally connected to the plant. Unless you've just cut the sprouts off the stalk yourself, this area will have become dry and browned during storage.
Any yellowing leaves should be removed by hand. Yellow leaves will otherwise fall of their own accord and this will attract slugs and snails which may then breed and/or go on to attack the healthy leaves and sprouts on the plant above.
Why is Green Beans better than Brussels Sprouts? Considerably more genistein per 100g. Genistein is phytoestrogen found in plants. It helps regulate cholesterol levels and contributes to maintaining a healthy bone structure.
Cruciferous veggies, such as Brussels sprouts, broccoli and cabbage, and vegetables that contain fructose, such as onions and asparagus, can cause gas. If you find yourself experiencing painful gas after eating salad or other vegetables, try eliminating foods one by one until you find your trigger.
Too much and your dog can suffer from stomach upset and diarrhea. Even small and moderate amounts of Brussels sprouts will cause flatulence. And while it may send you running from the room, it's not harmful to your dog.
As the stalk of the Brussels sprouts plant grows, the leaves form a head at the top of the plant. They look a lot like a very loose head of cabbage. These Brussels sprouts leaves ( also called Brussels sprouts tops) are edible and are just as flavorful as the sprouts themselves.
Brussels sprouts are sweet, nutty, and smokey. They're similar in taste to cabbage, albeit milder. They're crunchy on the outside and soft and creamy on the inside. Enjoy your Brussels sprouts!
Can you eat brussels sprouts stalk? Yes, you can eat the Brussels sprouts stalk. I highly recommend cooking it longer to soften it up. Once soften, it can also be used to make soup.
Introduction: My name is Clemencia Bogisich Ret, I am a super, outstanding, graceful, friendly, vast, comfortable, agreeable person who loves writing and wants to share my knowledge and understanding with you.
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