Brussels sprouts and white bean skillet
Brussels sprouts seared until charred, with crisp-edged white beans, garlic, lemon and parmesan. Serves 2.
- Hands-on
- 20 min
- Total time
33 min, show breakdown
- Prep 10 min
- Cook 18 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 8
- Cost/serving
- $3.05
Per serving
- Calories
- 442
- Protein
- 22 g
- Fiber
- 18 g
- Net carbs
- 38 g
- Fat
- 17 g
High in (% Daily Value per serving): Vitamin K 271%, Vitamin C 172%, Folate 50%, Iron 44%, Vitamin B6 39%, Thiamin (B1) 37%, Magnesium 33%, Vitamin E 31%, Potassium 29%, Calcium 24%, Zinc 24%, Riboflavin (B2) 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
4 cups Brussels sprouts (352 g)
Same amount as: 960 mL.
1½ cans canned white beans, drained and rinsed (360 g)
Same amount as: about 2 cups.
4 cloves garlic, smashed (12 g)
Same amount as: 4 tsp fresh minced garlic, 2 tsp jarred minced garlic, ½ tsp garlic powder.
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
- 2 pinches crushed red pepper flakes (0.6 g)
3 tbsp water (45 g)
Same amount as: 45 mL.
1 tbsp lemon juice (15 g)
Same amount as: 15 mL, ¼ lemon squeezed from fresh lemons.
3 tbsp parmesan, grated (15 g), finely grated
Same amount as: 45 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. For 4, use two pans or cook the sprouts in two batches; a crowded pan steams them instead of charring.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (414 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 442 | ||
| Total fat | 17 g | 21% | |
| Saturated fat | 3.3 g | 17% | |
| Cholesterol | 5 mg | 2% | |
| Sodium | 771 mg | 34% | |
| Total carbohydrate | 56 g | 20% | |
| Dietary fiber | 18 g | 65% | |
| Total sugars | 4.8 g | ||
| Net carbs† | 38 g | ||
| Protein | 22 g | 45% | |
| Vitamin D | 0.04 mcg | 0% | |
| Calcium | 308 mg | 24% | |
| Iron | 8 mg | 44% | |
| Potassium | 1,362 mg | 29% | |
| Vitamin A | 89 mcg | 10% | |
| Vitamin C | 155 mg | 172% | |
| Vitamin E | 4.7 mg | 31% | |
| Vitamin K | 325 mcg | 271% | |
| Thiamin (B1) | 0.44 mg | 37% | |
| Riboflavin (B2) | 0.27 mg | 20% | |
| Niacin (B3) | 1.6 mg | 10% | |
| Vitamin B6 | 0.66 mg | 39% | |
| Folate | 200 mcg | 50% | |
| Vitamin B12 | 0.09 mcg | 4% | |
| Magnesium | 137 mg | 33% | |
| Zinc | 2.6 mg | 24% | |
| Selenium | 7.7 mcg | 14% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Trim the sprout stems and halve the sprouts. Slice the garlic thin. Drain and rinse the beans, then shake them dry and pat with a towel.
Heat 1 tbsp oil in the skillet on medium-high. Put the sprouts in cut side down in one layer, with a pinch of salt. Don't move them for 5 minutes.
Done looks like: Cut sides deep brown, some almost black at the edges. Stir, add the water and cover for 3 minutes.
Done looks like: A knife slides into the thickest sprout with a little resistance. Uncover and push the sprouts to the edges. Add the rest of the oil and the beans to the middle. Leave them 3 minutes, then stir once and leave 2 minutes more.
Done looks like: Some beans blistered and crisp on the outside. Add the garlic and pepper flakes and stir 1 minute. Take the pan off the heat. Add the lemon juice, most of the parmesan and the pepper, and toss.
Done looks like: Garlic golden, not brown; the parmesan melts into a light coating. Taste for salt and serve with the rest of the parmesan on top.
Equipment
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Sprouts soft and grey, not charred | Pan crowded or not hot enough, or stirred too early. | Use a wide pan, let it heat 2 minutes first, and leave the sprouts alone until the cut sides brown. |
| Beans mushy and falling apart | Stirred too often while wet. | Dry the beans well and stir them only once or twice. |
| Bitter, burnt garlic | Added too early to a very hot pan. | Add the garlic last and cook it only 1 minute. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 20 min, total 33 min. | 442 kcal 22 g protein 18 g fiber 38 g net carbs 17 g fat |
| Vegan | Nutritional yeast instead of parmesan. Also vegetarian, dairy-free. Hands-on 20 min, total 33 min. | 430 kcal 22 g protein 19 g fiber 38 g net carbs 15 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Parmesan is a hard cheese and is fine; check it is made from pasteurized milk if you prefer.