Oil-Free Cast Iron Brussel Sprouts
Brussels Sprouts have finally gotten a PR agent. 10 years ago you couldn’t get a 7 year-old to go near the cruciferous green veggies. Now, you’ll find Brussels Sprouts appetizers and side dishes on every menu in Chicago. Unlike those restaurants, though, you don’t need to deep-fry Brussels or drown them in aoili to make them delicious. Here, I’ll teach you how to make simple Oil-Free Brussels Sprouts in a cast iron pan.
How to Sauté Brussels Sprouts Oil-Free
There are a few simple tips for sauteing Brussels Sprouts without any added oil, butter, or other fat. First, it helps to use a cast iron pan with a lid. You can safely heat the cast iron over very high heat (unlike a non-stick pan that shouldn’t be heated over high). This allows the Brussels to caramelize on the edges, giving them kiss of brown and helping to release their natural sugars. Plus, the lid comes in handy when it’s time to finish cooking the Brussels all the way to the center.
Second, it’s important to preheat your pan to high heat. This will ensure the Brussels Sprouts get a golden brown, crispy edge. Get the pan preheating as you wash and trim the Brussels Sprouts: This will ensure it’s hot and waiting for you when you’re ready to start cooking.
Third, you’ll want to add water during the cooking – so have some on hand. In fact, I recommend keeping a glass of water handy during oil-free cooking, in place of that big jug of olive oil that usually sits by your stove. This water will be essential as the pan starts to dry out and will help finish cooking the insides of the Brussels. Traditional cooking would call for a fat like oil, butter, ghee, or lard to coat the pan. However, these fats are full of empty calories and I prefer to Ditch the Oil. This technique, called “steam-saute” will help create delicious veggies without the extra added fat.
Fourth, stay close to the pan. An oil-free sauté happens fast so you don’t want to move away from the stove while you’re cooking. In fact, “sauté” literally translates to “jump” so you want to stir the pan often, allowing the Brussels to “jump” around.
Finally, season will to your liking. For this recipe, I love adding a bit of smoked paprika and garlic powder. However, you can experiment with other dried or fresh herbs. Fresh thyme and sage would be delicious for the holidays. Or, try some cumin and chipotle flake for a spicy kick.
Quick Tips: How to Sauté Brussels Sprouts Oil-Free
A quick recap on how to sauté Brussels Sprouts oil-free:
- Use a cast iron pan with a lid.
- Preheat your pan over high heat
- Have water close by — you’ll need to help cook the Brussels all the way through
- Stay close to the pan so that you can stir often and make the Brussels “jump”
- Add some seasoning.
Many Ways to Eat Brussels Sprouts
One of the reasons I love Brussels Sprouts so much is because of their versatility. You can use shredded sprouts for salads or Super Green Stuffed Sweet Potatoes with Shredded Brussels. Roast them whole with Oil-Free Balsamic Roasted Brussels Sprouts. Or, drizzle them with Vegan Nacho Geez! or Easy Vegan Hollandaise.
For more help on spices: Spice Essentials Guide: Chef’s Tips for How to Use Spices for Delicious, Healthy Cooking
Chef Katie’s Plant-Based Cooking Tips:
Smoky Flavor: Smoked paprika offers delicious smoky-sweet flavor, reminiscent of bacon. I call it my “vegan secret weapon” because it can really help you adjust to eating more plants. I use it on roasted potatoes, grilled corn, and potato leek soup.
Oil-Free Mission: I’m on a mission to get rid of empty calories, like those found in refined oils. This recipe is 100% oil-free. You can use a little bit of water to saute the vegetables if they start to burn.
Simple Oil-Free Brussel Sprouts in a Cast Iron Pan
- Easy
- Ready in: 20 minutes
- Servings: 6
- Yield: about 5 cups
Similar Recipes: If you like this recipe, you’ll also love How to Make Oil-Free Balsamic Roasted Brussels Sprouts, Super Green Stuffed Sweet Potatoes with Shredded Brussels, Super Veggie Oil-Free Fried Rice, Easy Oil-Free Sauteed Okra, and Whole Roasted Argentinian Cauliflower
Print Recipe
Simple Oil-Free Sauteed Brussels Sprouts in a Cast Iron Pan
Equipment
- 1 Cast Iron Pan with lid, 10 or 12 inch
Ingredients
- 1 pound Brussels Sprouts
- 1/2 sweet onion diced
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon salt to taste
- 1/4 teaspoon ground black pepper to taste
Instructions
- Preheat your pan over high heat
- To Trim the Brussels Sprouts: Thoroughly was the Brussels Sprouts. Cut in half from top to bottom, removing the two little baby leaves near the stem end. Discard these baby leaves.
- Place the trimmed Brussels Sprouts in the preheated pan. Spread into a single layer and cover with the lid. You can diced your sweet onion at this time.
- After about 2 minutes, stir the Brussels. Repeat again every 1-2 minutes, until you have a nice golden char on all of the Brussels Sprouts, about 7-10 minutes total.
- Add the sweet onion and 1 cup of water. Cover with the lid and let cook until the onion softens, 3-5 minutes
- Add the smoked paprika and garlic, along with another 1/2-1 cup of water. You want enough water to just barely cover the bottom of the pan. Cover and cook until the Brussels are knife-glide tender in the center, about 3 more minutes.
- Season with salt and pepper to taste. Enjoy!
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 44 | |
| % Daily Value * | |
| Total Fat 0 g | 0 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 118 mg | 5 % |
| Potassium 344 mg | 10 % |
| Total Carbohydrate 9 g | 3 % |
| Dietary Fiber 3 g | 13 % |
| Sugars 3 g | |
| Protein 3 g | 6 % |
| Vitamin A | 24 % |
| Vitamin C | 109 % |
| Calcium | 4 % |
| Iron | 7 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Frontier Smoked Ground Bottle, Paprika, 1.87 Ounce
- The Spice Way Granulated Garlic
- Cuisinel Cast Iron Skillet with Lid
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