Brussels sprouts curry

Sprouts - love them or hate them they are everywhere in December.

Cheap, seasonal and nutritious, Brussels sprouts are well worth making a regular part of your diet.

And this light and tasty coconut and sprouts curry is a world away from the over-cooked Brussels you might have had before.

I really love this curry because it's:

• vegan friendly
• nutritious
• easy to make
• great for avoiding food waste
• seasonal
• totally delicious.

Health benefits of Brussels sprouts

Sprouts might not always be the most popular veg on the table but they're well worth including in your diet.

Like most other leafy greens, Brussels sprouts are low in calories and high in antioxidants, vitamins nutrients.

They contain:

• vitamin K
• fibre
• vitamin C
• manganese
• folate
• vitamin B6

Source: Holland & Barrett

Make with leftover cooked sprouts

This dish is best made with fresh Brussels sprouts but it can also be made with pre-cooked ones. Avoid using sprouts that have been flavoured or cooked with something else.

Add them to the curry after stage 4, stir and skip ahead to stage 8 - adding the coconut.

Storage

Store in the fridge for up to three days. Reheat until piping hot until ready to eat.

Can be frozen although for best results I recommend eating fresh. Brussels sprouts can go soggy once defrosted and reheated.

Special diets

This dish is gluten free and suitable for vegans and vegetarians.

More Brussels sprouts recipes you might like

If you like this curry you might also like:

• roasted Brussels sprouts and butternut traybake
• red cabbage and sprouts salad
• how to prepare Brussels sprouts
• curried Brussels sprouts soup
• roasted balsamic sprouts

Equipment

To make this curry you will need:

• Chopping board
• Knife
• Measuring spoons
• Large frying pan with lid

Ingredients 

To make this recipe you’ll need: 

• 1 tablespoon sunflower oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 4 curry leaves (available in large supermarkets and Indian shops, omit if you can’t get them)
• 1 onion, chopped
• 2 cloves garlic, chopped
• 1 inch piece ginger, chopped
• 1 green chilli, chopped
• ½ teaspoon turmeric
• 1 tablespoon tomato purée
• 500g Brussels sprouts, halved
• 200ml cold water
• 100g desiccated coconut
• Salt and pepper 
• Small handful coriander (cilantro) leaves, removed from stalks.

Serving suggestions

Serve with rice and/or chapatti, roti or naan bread.

Also goes well with coconut dal.

How to make Brussels sprouts and coconut curry

Make the base of the curry

1. Heat 1 tablespoon sunflower oil in a large frying pan or wok. Add 1 teaspoon mustard seeds, 1 teaspoon cumin seeds and 4 curry leaves. Fry until the mustard seeds start to pop.

2. Add the chopped onion and cook over a low heat until soft and turning golden brown. Stir often. Next add the chopped ginger, garlic and green chilli and cook for a further minute.

3. Add ½ teaspoon turmeric, stir and cook for one more minute.

4. Add a tablespoon of tomato purée and stir into the onion mixture.

Cook the sprouts

5. Next add the halved Brussels sprouts.

6. Stir until well coated in the spicy onions. 

7. Add 200ml water and bring to the boil. Then reduce the heat to low, cover with a lid and simmer for 5 minutes.  Remove the lid and cook for a further five minutes until the sprouts are just soft and the water has boiled away.

Add the coconut and season

8. Add 100g desiccated coconut and stir in.

9. Heat through then season with salt and pepper and sprinkle over fresh coriander (cilantro) leaves.

If you have made this recipe and loved it please consider leaving a comment and rating below.

Please do not reproduce this recipe without permission.

Brussels sprouts curry

Flavoured with spices and coconut this Brussels sprouts curry is an easy and delicious way to eat your greens. Suitable for vegetarians and vegans.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 15 mins

Cook Time 25 mins

Total Time 40 mins

Course Main

Cuisine Indian, Vegan

Servings 2 people

Calories 552 kcal

Equipment

• Chopping board
• Knife
• Measuring spoons
• Large frying pan with lid

Ingredients

 

MetricUS customary

 

1x2x3x

• 1 tablespoon sunflower oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 4 curry leaves
• 1 onion chopped
• 2 cloves garlic chopped
• 1 inch piece ginger chopped
• 1 green chilli chopped
• ½ teaspoon turmeric
• 1 tablespoon tomato purée
• 500 g Brussels sprouts halved
• 200 ml cold water
• 100 g desiccated coconut
• Salt and pepper
• Small handful coriander (cilantro) leaves removed from stalks.

Instructions

 

• Heat 1 tablespoon sunflower oil in a large frying pan or wok. Add 1 teaspoon mustard seeds, 1 teaspoon cumin seeds and 4 curry leaves. Fry until the mustard seeds start to pop.
• Add the chopped onion and cook over a low heat until soft and turning golden brown. Stir often. Next add the chopped ginger, garlic and green chilli and cook for a further minute.
• Add ½ teaspoon turmeric, stir and cook for one more minute.
• Add a tablespoon of tomato purée and stir into the onion mixture.
• Next add the halved Brussels sprouts.
• Stir until well coated in the spicy onions.
• Add 200ml water and bring to the boil. Then reduce the heat to low, cover with a lid and simmer for 5 minutes. Remove the lid and cook for a further five minutes until the sprouts are just soft and the water has boiled away.
• Add 100g desiccated coconut and stir in.
• Heat through then season with salt and pepper and sprinkle over fresh coriander (cilantro) leaves.

Video

Notes

1. This recipe serves two adults as a main course or four as a side dish.
2. Nutritional information is approximate and is intended as a guide only

Nutrition

Calories: 552kcalCarbohydrates: 45gProtein: 14gFat: 41gSaturated Fat: 30gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 168mgPotassium: 1428mgFiber: 20gSugar: 13gVitamin A: 2016IUVitamin C: 262mgCalcium: 164mgIron: 7mg

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