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Smashed Brussel Sprouts Salad With Quinoa!

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A plate of smashed brussel sprouts and quinoa salad, drizzled with dressing. A jug of dressing is nearby.

Please welcome to the stage our smashed Brussel sprouts salad with quinoa! We’ve taken the festive season’s most infamous vegetable and given it a flavour makeover!

What are smashed Brussel sprouts you ask? The key is in the name. After boiling your sprouts, you smash them open with a plate, then sautée or roast them.

The smashing opens up more surface area for the sautéed brussel sprouts to absorb herbs and spices and get deliciously golden and crispy when you fry them!

We serve ours up in a healthy salad with quinoa, carrots, chopped almonds and a maple soy sauce.

You’ve never had such tasty Brussel sprouts!

The ingredients for a Brussel sprouts and quinoa salad are laid out on a white surface. These include sprouts, spinach & quinoa.

Health benefits of a smashed Brussel sprouts salad!

Are Brussel sprouts good for you? Absolutely yes! If you’re going to eat one healthy dish this Christmas, let it be this!

Overall this Brussel sprouts salad has a very healthy profile:

A solid 482 calories per serving, 13g fibre, 14g protein, 259% of your vitamin A requirements and 97% of your Vitamin C requirements!

Brussel sprouts are part of the brassica family, which is basically the cabbage family. They have high levels of vitamin C and K, plenty of fibre and very few calories and fat.

Vitamin C is an antioxidant. It helps your body to absorb iron, to repair tissue and contributes to the healthy functioning of your immune system.

Vitamin K contributes to bone health and wound healing, by helping your blood to coagulate around open wounds.

Brussel sprouts also contain high levels of other antioxidants, such as kaempferol. This antioxidant may help to prevent cancer, ease inflammation and support heart health.

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Smashed brussel sprouts and cubed carrots are in a frying pan with herbs. They are browned and becoming caramelised.

Crazy for quinoa

Quinoa is a certified superfood and key player in our Brussel sprouts salad.

It is one of very few plant-based sources of complete proteins, which means it contains all the essential amino acids. Amino acids are vital to the healthy functioning of your body.

It can be hard to come by complete proteins in vegan diets, so a dish like this vegan quinoa salad is a great addition to your repertoire.

Quinoa is also a fantastic source of fibre, phosphorus, magnesium and iron!

What’s more, it’s gluten-free and easy for your body to digest – so for any IBS sufferers or coeliacs out there, this quinoa salad is for you.

We think that the addition of a food as SUPER as quinoa is one of the things that makes this the BEST Brussel sprouts recipes out there.

If you want more quinoa inspiration, check out our quinoa breakfast porridge or Thai quinoa salad.

Two plates of smashed brussel sprouts salad with quinoa are on a white surface, with a cup of water & a jug of dressing.

What about weight loss?

So we already know this is a healthy Brussel sprouts recipe, but is it a good weight loss salad?

Well the fact that it is generally healthy is already a good sign! If the food you eat is full of good stuff and keeps the bad stuff at bay, your body will be functioning at full capacity.

If you are physically well and healthy, you will be more likely to stick to your weight loss goals, than if you are following some fad diet that leaves you feeling weak and malnourished!

What’s more, this smashed Brussel sprouts salad is full of fibre and protein, two of the most important elements that make a food appropriate/inappropriate for weight loss.

One serving contains 13g fibre and 14g protein.

Both these things make you feel full, which means that you are less likely to need to snack between meals if you eat a hearty bowl of protein rich Brussel sprouts salad for lunch.

Find out more about healthy weight loss as a vegetarian by checking out our vegetarian weight loss course or downloading one of our free weight loss meal plans.

But for now, enjoy tucking into this yummy smashed Brussel sprouts salad with quinoa!

Two plates of brussel sprouts salad with quinoa from birds eye view. Nearby on a wooden board is a jug of dressing.
Smashed Brussel Sprouts Salad With Quinoa
5 from 3 votes
Try our quinoa & Brussel sprouts salad this festive season. Christmas’s most infamous vegetable has never tasted so good!
Cuisine:American, Christmas
Diet: dairy-free, egg-free, vegan
Prep Time:15 minutes
Cook Time:15 minutes
Total Time:30 minutes
Servings:2 servings
Calories:482kcal
Author: Abril Macías

Ingredients

Instructions

  • Cook ½ cup quinoa according to package instructions. Reserve until needed.
    ½ cup quinoa
  • Meanwhile, in a small pot of salted boiling water, cook the Brussel sprouts until a knife can easily go through them, about 5-8 minutes depending on the size of the Brussel sprouts. Take the cooked Brussel sprouts off the water and smash them with the back of a plate.
    5 oz Brussel sprouts
  • In a medium sized skillet over medium heat add 1 tbsp of olive oil, thyme, smashed Brussel sprouts and carrot pieces. Cook, mixing often, until the Brussel sprouts and carrots are slightly browned and charred. Take off the stove and add cooked quinoa, parsley leaves and spinach and mix. Season with ½ tsp salt. Rest until needed.
    1 tbsp olive oil, 4 oz carrot, ¼ tsp thyme, dried, 2 oz spinach, 1 handful parsley, fresh, ½ tsp salt
  • In a small bowl mix maple syrup, soy sauce, sesame oil and garlic powder. Rest until needed.
    2 tbsp maple syrup, 1 tbsp soy sauce, ¼ tsp sesame oil, ¼ tsp garlic powder
  • Serve salad and top with avocado and chopped almonds. Sprinkle black pepper to taste and drizzle maple soy dressing.
    ½ avocado, 2 tbsp almonds, Black pepper to taste

NOTES

Want more healthy salad recipes?
Protein Packed Egg and Quinoa Salad
SaladTopped Dal Khichdi
Refreshing & Filling Avo Tomato Salad
Turkish Inspired Lentil Salad
Crunchy and Colourful Tabbouleh Salad

Nutrition

Nutrition Facts
Smashed Brussel Sprouts Salad With Quinoa
Amount per Serving
Calories
482
% Daily Value*
Fat
 
23
g
35
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
14
g
Sodium
 
1172
mg
51
%
Potassium
 
1250
mg
36
%
Carbohydrates
 
61
g
20
%
Fiber
 
13
g
54
%
Sugar
 
17
g
19
%
Protein
 
14
g
28
%
Vitamin A
 
12925
IU
259
%
Vitamin C
 
80
mg
97
%
Calcium
 
157
mg
16
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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