Savory Stir-Fried Brussels Sprouts

Ingredients

Estimated total cost: €8.72 · €1.45/serving

• 1 cup premium walnuts (toast in a dry skillet for enhanced flavor)Est. price €1.80–€3.50
• 2 pounds fresh Brussels sprouts (trim the ends and remove any outer leaves before cooking)Est. price €4.50–€8.00
• 8 tablespoons of high-quality extra-virgin olive oil (drizzle over finished dish for a burst of flavor)Est. price €1.60–€4.00
• Kosher salt and freshly ground pepper, to taste (season generously for a balanced taste)Est. price €0.02–€0.05
• 1 fresh lemon (zest before juicing for added brightness)Est. price €0.30–€0.70
• 1 tablespoon of rich walnut oil or 1 teaspoon of fragrant sesame oil (add at the end of cooking for a depth of flavor)Est. price €0.50–€1.20

Steps

1. 1

   Begin by preheating the oven to 350°F. Spread walnuts evenly on a baking sheet with raised edges and toast them, stirring occasionally, until they turn a golden brown color, which should take around 8 to 10 minutes. Allow the toasted walnuts to cool down before roughly chopping them into smaller pieces.

2. 2

   With a paring knife, cut out the cores of the brussels sprouts from the stem ends and discard them. Carefully peel off the leaves until you reach the center.

3. 3

   In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Add a portion of the brussels sprout leaves and cook, tossing occasionally, until they turn vibrant green and develop charred areas, approximately 4 minutes. Season with salt and pepper before transferring to a serving platter. Repeat this procedure three more times using the rest of the brussels sprouts and olive oil.

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• Cultural note

  Brussels sprouts are believed to have originated in Belgium, hence the name. They have been enjoyed in European cuisine for centuries and are now popular in many Western dishes. The addition of walnuts and olive oil reflects a Mediterranean influence in this recipe.

• Seasonal note

  Brussels sprouts are in season in the fall and winter months, making this dish ideal for colder seasons when the vegetable is at its peak freshness.

• Health note

  This dish is a good source of fiber, vitamin C, and vitamin K. It is relatively high in calories and fat due to the walnuts and oils, but the fats are heart-healthy. The walnuts provide omega-3 fatty acids and the Brussels sprouts offer antioxidants and anti-inflammatory benefits.