Ayurvedic Stir Fried Brussels Sprouts

This Ayurvedic Brussels sprouts recipe balances the three doshas (Vata, Pitta, and Kapha) with warming spices and digestive herbs.

Ingredients:

• 2 cups Brussels sprouts, cut in quarters
• 1 tbsp ghee (or olive oil for a vegan option)
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• ½ tsp turmeric powder
• ½ tsp red chilli powder
• ¼ tsp black pepper
• ¼ tsp asafoetida (hing) (optional, aids digestion)
• 1 tspn ginger garlic paste
• 1 green chili, chopped (optional)
• 1 tbsp lemon juice
• Himalayan salt to taste
• Fresh coriander for garnish

Method:

1. Boil the Brussels sprouts in water with ¼ tspn asafoetida. Drain water and keep aside
2. Heat oil or ghee in a pan on medium to high heat.
3. Add mustard seeds and cumin seeds. Let them splutter.
4. Add ginger garlic paste, asafoetida, and green chili. Sauté for a few seconds.
5. Add the steamed Brussels sprouts and stir well.
6. Add turmeric, red chilli powder and salt. Mix everything.
7. Cover and cook on low heat for 8–10 minutes, stirring occasionally.
8. Once tender, add lemon juice.
9. Garnish with chopped cilantro and serve warm.
10. Serve with chapathis or steamed rice

Ayurvedic Benefits:

• Balances Vata: Ghee, cumin, and coriander help digestion.
• Calms Pitta: Turmeric and coriander reduce heat.
• Supports Kapha: Mustard seeds and black pepper boost metabolism

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Brussels sprouts are packed with nutrients and offer a variety of health benefits, including:

1. Rich in Nutrients

• High in vitamin C (boosts immunity, skin health)
• Excellent source of vitamin K (supports bone health, blood clotting)
• Contains fiber (aids digestion, promotes gut health)
• Provides antioxidants (reduces inflammation, fights free radicals)

2. Supports Heart Health

• Contains omega-3 fatty acids (reduces inflammation)
• High in fiber (lowers cholesterol, improves heart function)
• Rich in antioxidants (protects blood vessels)

3. Aids Digestion & Gut Health

• High fibre content promotes regular bowel movements
• Supports a healthy gut microbiome

4. Helps with Blood Sugar Control

• Low glycaemic index (helps regulate blood sugar)
• Contains alpha-lipoic acid (may improve insulin sensitivity)

5. May Reduce Cancer Risk

• High in glucosinolates (compounds linked to cancer prevention)
• Contains sulforaphane (has anti-cancer properties)

6. Supports Bone Health

• Vitamin K is essential for bone density
• Contains calcium and magnesium (important for strong bones)

7. Boosts Immune Function

• Vitamin C helps fight infections
• Antioxidants reduce inflammation and protect against disease

I hope you enjoyed reading this blog article and recipe!

Please drop in a comment below if you want such more recipes!

Dr Deepa