Brussels Sprout Stir Fry



Sometimes you just want to eat something super healthy and good for you. This is a rare impulse for me, so I like to indulge it when it comes along. After a stressful work day, I decided to come home and do some yoga to relax and stretch. When I was finished I realized that I have a pretty empty fridge and I forgot to defrost something this morning for dinner. So I decided to get creative and this tasty stir fry was born.

Turns out I had a whole ton of Brussels sprouts in the crisper so I decided to stir fry them in my cast iron skillet. I added some garlic, a stray leek, lemon juice and some rosemary. I initially planned on stir frying this with brown rice, but I grabbed the bulgur instead and thought the light, nutty taste would be the perfect match for these crispy sprouts. I added some almonds for crunch and protein and found myself completely and totally in love with this dish.

Brussels sprouts are a hearty veggie and they anchor this dish really nicely. The bulgur and almonds add protein and fiber while allowing the fresh veggies to shine. I am already envisioning all sorts of variations on this dish and other possible add ins. It’s super versatile, I think I’d love it as a side dish with a nice piece of salmon, or as a complete meal as I enjoyed it tonight. Additionally, it’s super filling and yet low in calories, with only 221 per serving!

5.0 from 2 reviews
Brussels Sprout Stir Fry
Prep time
Cook time
Total time
Serves: 4
  • 1lb fresh brussels sprouts, washed
  • 1 medium leek, washed and sliced
  • 2 cloves of garlic, minced
  • 1 tbsp extra virgin olive oil
  • ¾ cup bulgur
  • juice of ½ lemon
  • 1 tbsp white wine vinegar
  • 1 tbsp fresh rosemary, washed and chopped
  • ½ cup slivered or sliced almonds
  1. Cook bulgur according to package directions
  2. Trim ends of Brussels sprouts and then slice thinly. I halve them first to make them easier to slice. You could also shred these in a food processor.
  3. In a cast iron skillet, wok or large frying pan, saute garlic and leek in olive oil on medium heat for 3-4 minutes, until softened
  4. Add slices sprouts and stir fry on medium heat, approximately 8-10 minutes, stirring frequently
  5. Add almonds, bulgur, lemon juice, vinegar and rosemary
  6. Stir fry the entire mixture on medium heat for another 3-4 minutes
  7. Season with salt and pepper and serve warm
Nutrition Information
Calories: 221 Fat: 7g Saturated fat: 0 Carbohydrates: 34.5g Sugar: 2g Sodium: 20mg Fiber: 7g Protein: 7g Cholesterol: 0mg



9 Responses to Brussels Sprout Stir Fry

  1. Nami | Just One Cookbook October 18, 2012 at 7:38 am #

    I love Brussel sprout but I have to say mine is very typical stirfy with bacon. This sounds like a good alternative!

  2. Lane @ Supper for a Steal October 18, 2012 at 12:50 pm #

    I love this! Liking brussel sprouts is new for me. But when you stir fry them so they are crispy they turn out so delicious. What a healthy and delicious week night meal.

  3. CCU October 18, 2012 at 8:19 pm #

    This is so healthy and flavoursome my friend 😀

    Choc Chip Uru

  4. Liz October 18, 2012 at 11:57 pm #

    Oh, I love this, too!!! Thanks for the inspiration! My next Brussels sprouts will be stir fried…can’t wait :)

  5. baker street October 19, 2012 at 11:39 am #

    I love my brussel sprouts roasted but this stir fry sounds exceptionally delicious and I absolutely must try out your recipe!

  6. Soni October 19, 2012 at 2:37 pm #

    Love this version of Brussel sprouts since I’m not a very big fan of them!This looks so yummy and I love stir fries, cannot wait to try now :)

  7. mjskit October 20, 2012 at 3:25 am #

    I have to admit that I’m not a big brussels sprout fan, but this stir fry looks really, really good! Lots of different textures and flavors. Would this be the dish that makes me actually like brussels sprouts? :)

  8. Jenn and Seth October 23, 2012 at 10:29 pm #

    i’ve never stir-fried brussels sprouts – only roasted them, i need to try this!


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