So simple, so easy, so quick – a delicious budget-friendly brussels sprouts recipe for all you soup lovers out there.
While I was planning yesterday my grocery list for next week, I took a quick look into my pantry to see what might be waiting to be used. So I found this medium-sized bag of brussels sprouts and I instantaneously knew that I had to try my boyfriend’s mom soup recipe. I am not sure it’s 100% Panamanian recipe, however, I promise you an unexpected delicious taste from only 5 ingredients such as onion, garlic, tomatoes, ginger and brussels sprouts. That’s all!
Do you eat brussels sprouts? I know that once a vegetable gets a bad rap, it’s hard to change the public’s perception. But let me briefly remind you that brussels sprouts contain nearly as much vitamin C (120 percent of the daily value) as an orange. Besides high amounts of vitamin C, they are a very good source of vitamin A, protein, dietary fiber, minerals, and antioxidants. And scientific research is confirming the ways that cancer-fighting indoles, found in Brussels sprouts, protect the body from free radicals.
You see now what I mean with ‘my best green pal’, especially that the main sources of protein I consume tend to come from legumes (like chickpeas, beans, lentils, and so on), veggies, and dairy products. However, it’s very important to not overcook them as they will lose their nutritional value and taste.
Clearly, brussels sprouts and I have a good thing going on. But when you pair them with simple (not to mention cheap too!) ingredients like onion, garlic, ginger and tomatoes, wonderful HEALTHY things can happen.
Say no more and pass me that bowl … please! :))
- - 1 pound Brussels sprouts, tips cut off, discolored leaves removed
- - 2 garlic cloves, pressed or minced,
- - 1 medium red onion, thinly chopped
- - 3 medium tomatoes, roughly chopped
- - a bit of ginger, thinly chopped
- - 1 tablespoon olive oil
- - 1 cup low-sodium vegetable broth
- - ½ teaspoon red pepper flakes
- - 1 teaspoon cayenne pepper (more or less, depending on how spicy you like your chili)
- - sea salt and freshly ground black pepper, to taste
- Optional garnishes: chopped fresh cilantro
- Wash the brussels sprouts very well, trim the nubby ends and any discolored leaves off them.
- Meanwhile, heat the olive oil in another medium pot over medium heat. Add the onion, garlic and a sprinkle of salt, and cook - stirring occasionally - until the veggies are soft, about 2 minutes. Then stir in the ginger, tomatoes, and red pepper flakes and cook until fragrant, about 1 more minute. Transfer it to a blender and purée the mixture until smooth, about 1 min.
- Now bring 2 cups of water to a boil in a medium saucepan. Pour in the brussels sprouts, the broth and bring to a simmer. Transfer the puréed soup to the saucepan, reduce the heat and simmer for about 15, to give the flavors time to meld.
- Ladle soup into individual bowls. Sprinkle your favorite garnish over the soup and serve.
P.S. In case you decide to make this delicious soup, then let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #cookitfit!
Do you eat brussels sprouts? What’s your favorite combo? :)
Stay healthy & be happy!