A refreshing shaved Brussels sprouts salad with contrasting flavours and textures of earthy prunes, toasted almonds, chewy quinoa, salty Parmesan cheese, spicy red onion, tangy lemon and sweet balsamic vinegar.
I know Brussels sprouts are not everyone’s favourite. However, if prepared correctly, they can surprise and delight even those who don’t believe they like them. This was the case for my husband.
This recipe uses raw Brussels sprouts, so many people won’t even realise they are eating them. Not that you want to trick people, but preparing foods in new and interesting ways can break down preconceived ideas about food and help expand the variety in our diets.
So here we go, raw Brussels sprouts…
Can you eat Brussels sprouts raw?
Although mostly eaten cooked, you can eat Brussels sprouts raw.
The flavour of raw Brussels sprouts is mildly bitter, so the best way to enjoy them raw is to slice them finely and combine them with the flavours of the dish you are preparing.
The great thing is that eating Brussels sprouts raw preserves their nutrients more than any cooking method. So, why not try adding them raw to salads?
How to shred Brussels sprouts
You could use a mandoline to shred Brussels sprouts. However, because of their size, I find it easier to prepare them with a sharp knife.
Step 1: Trim the stalk and remove any damaged or discoloured outer leaves. Then, wash the Brussels sprouts under running water.
Step 2: Slice the Brussels sprouts in half length-wise.
Step 3: Place them cut-side down. Hold the stem end and cut the Brussels sprouts into thin slices, starting at the top and moving towards the stem.
Step 4: Use your fingers to separate the shreds before adding to salads, pasta or stir-fries.
How to avoid Brussels sprouts from tasting unpleasant?
Brussels sprouts are a vegetable many people don’t enjoy. My husband was one of them until he tried them in the ways I discuss in this blog.
The reason so many people don’t enjoy Brussels sprouts is that when they are cut and overcooked, volatile sulphur compounds are released. It is these sulphur compounds that contribute to the unpleasant smell and taste of cooked Brussels sprouts.
Also, when overcooked, Brussels sprouts can become mushy, which can make their texture unappetising for some people.
The secret to tasty Brussels sprouts? Don’t overcook them, especially when steaming or boiling them. They shouldn’t become soggy and grey but maintain some crispness and green.
Ways to prepare Brussels sprouts
Brussels sprouts can be prepared in many ways, including raw, baked, fried, steamed, microwaved or boiled. Before cooking Brussels sprouts, it is best to cut them in half or quarters as it helps release compounds when cooking that contribute to their bitterness.
Here are some of the ways you can prepare Brussels sprouts:
- Raw shredded: Shred Brussels sprouts (instructions above) for a light, crunchy salad or slaw. Eating Brussels sprouts raw preserves more nutrition and antioxidant benefits than any cooking method.
- Baked: Baked Brussels sprouts turn out crispy and caramelised on the outside (when baked in oil, sweetener and salt) and buttery on the inside.
- Air fryer: Similar to baking, the air fryer enables you to prepare crispy Brussels sprouts. Add a little salt and oil and cook for 5 minutes on high. Toss. Then cook for another 5 minutes, tossing again before cooking for a final 2 to 4 minutes.
- Pan-fried: You can achieve charred and crispy Brussels sprouts in a frying pan. Simply sautée the Brussels sprouts for 10 minutes in a heavy-bottomed frying pan over medium-high heat with some olive oil and salt. You could also try flavouring them with garlic or fresh chilli slices.
- Steamed: Brussels sprouts can be steamed. However, you want to ensure you do not overcook them—steam for 6 minutes or until tender when pierced with a sharp knife but are still bright green. Steaming Brussels sprouts preserves more nutrients and antioxidants than baking, frying or boiling.
- Microwave: Microwaving Brussels sprouts is on par with steaming to preserve their nutritional value. Cut them in half and place in a microwave-safe dish with a centimetre of water. Sprinkle with salt and pepper. Cover and microwave on high for 6-8 minutes or until tender. Stir the sprouts every 2 minutes of cooking to ensure they cook evenly.
- Boiled: Drop sprouts into boiling water that is lightly salted and boil for 4-5 minutes until tender. They should turn bright green, but if they become dull, greyish or mushy, they are well and truly overcooked and won’t taste as good.
Flavours that go well with Brussels sprouts
Brussels sprouts pair well with salty, sweet and fatty foods, in particular:
- Brown sugar, maple syrup, honey or sweet chilli sauce to sweeten or caramelise when cooking
- Butter or olive oil
- Bacon, pancetta or crispy chickpeas
- Nuts such as pecans, hazelnuts, pinenuts and walnuts
- Cheese such as Parmesan, blue cheese, cheddar cheese and Brie
- Sweet acids such as balsamic vinegar, pomegranate molasses, lemon and cider
- Salt, miso paste, soy sauce, fish sauce and capers
- Spices such as smoked paprika or mustard (i.e. Dijon or whole grain mustard)
- Fruits such as apples, prunes and sultanas
Ingredients for this shaved Brussels sprouts recipe
To prepare this recipe, you will require:
- Fresh Brussels sprouts: Shredded Brussels sprouts form the base of this salad.
- Pitted prunes: Prunes add a sweet, earthy flavour that complements the bitterness of the Brussels sprouts. If you don’t like the taste of prunes or don’t have them on hand, you could use currents, sultanas or dried apricots. I don’t recommend cranberries, as the tartness doesn’t complement the sprouts’ bitterness as well.
- Cooked white quinoa: Quinoa is optional in this salad. However, it adds texture and protein, making for a more satisfying salad that can be enjoyed as a complete meal if served with a dessert or burger patty. Click here to learn how to cook quinoa for salads.
- Red onion: The red onion adds a light spiciness and colour to this salad. You want it super thinly sliced so the flavour doesn’t dominate, and you get a piece of onion with each mouthful.
- Almonds: The recipe calls for thinly sliced and toasted almonds. You can toast them yourself or buy pre-toasted almonds and slice them. Alternatively, you could use raw slivered or sliced almonds (blanched or skin-on) if you are short on time. However, toasting the almonds makes them crisper and crunchier with an increased depth of flavour.
- Parmesan cheese: Parmesan cheese gives the salad a light, salty and savoury flavour. It provides a sharpness in taste but also a mellow palate feel. For those avoiding dairy, you can easily omit the Parmesan cheese or combine a sprinkle of nutritional yeast or vegan Parmesan cheese for flavour.
- Extra virgin olive oil: Oil is essential in salads. It adds flavour and texture while enhancing nutrient absorption. Extra virgin olive oil has a light, fruity, and nutty taste that complements the other ingredients.
- Lemon: Lemon juice and zest add punch to this salad. The acid helps balance the oil and emulsify the mixture, creating a smooth texture. The dressing has a strong lemon flavour, which you can adjust to your taste preference.
- Balsamic vinegar: Balsamic vinegar is a more complex acid than lemon juice, and its sweetness compliments the slightly bitter Brussels sprouts and earthy prunes.
- Brown sugar: Sugar balances out and mellows the strong flavours in the salad dressing while reducing the bitterness of the Brussels sprouts.
- Salt: Salt brings out the flavours in the salad dressing and balances the flavour of Brussels sprouts.
- Freshly ground pepper: Pepper adds a light ‘heat’ to the salad and boldness to the salad dressing.
Hey, you don’t have to limit yourself to these ingredients.
Some of the above flavour options, such as bacon or capers, would work well in this salad. You could also switch Parmesan cheese with bacon, walnuts with almonds, or balsamic vinegar with pomegranate molasses. It would even be great with a julienned apple.
Over to you to get creative.
How long can you store this raw Brussels sprouts salad?
Once cut, Brussels sprouts will keep for about three days.
Store the salad in an airtight container in the fridge for up to three days.
Ready to try this salad recipe?
I’d love to hear if you’ve made this recipe and enjoyed it.
If you are looking for other salad recipes, especially salads that combine quinoa with vegetables or fruits, you may enjoy these recipes:
Shaved Brussels Sprout Salad with Prunes
Ingredients
Salad
- 350 g fresh Brussels sprouts
- 1 cup cooked white quinoa (½ cup uncooked)
- ½ cup pitted prunes, sliced
- ⅓ cup almonds
- ¼ red onion
- ¼ cup shaved Parmesan cheese
Dressing
- 3 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon fresh lemon juice
- 1 teaspoon fresh lemon zest
- 1 teaspoon brown sugar
- ½ teaspoon salt
- ½ teaspoon freshly ground pepper
Instructions
- Whisk together the dressing ingredients in a large bowl.
- Toast the almonds. Place them in a dry (no oil) frying pan over medium heat. Stir them continuously so that they are toasted on all sides. They will be slightly brown and aromatic when done. If you are short on time, you can use pre-slivered or sliced almonds.
- Using a sharp knife, trim the Brussels sprout stalks and remove any damaged or discoloured outer leaves. Wash under running water.Then slice the Brussels sprouts in half length-wise. Then, place the cut side down. Hold the stem end and cut the Brussels sprouts into thin slices, starting at the top and moving towards the stem.Use your fingers to separate the shreds.
- Add the Brussels sprouts and quinoa to the salad dressing. Toss well to coat with dressing.
- Quarter the red onion from root to top. Then, thinly slice from top to root. Then, separate the onion layers with your fingers.
- Then add the sliced prunes, red onion, almonds and Parmesan cheese to the Brussels sprouts and quinoa. Toss again. Enjoy!
4 comments
Delicious! This is such a refreshing and flavorful salad. A great way to eat Brussels sprouts.
Delicious and easy to make!
This is a new salad recipe to save and make. It looks super easy, delicious, and healthy.
I can’t wait to make this for everyone!
I’m pleased you’re feeling inspired to make it. I’d love to hear how everyone enjoys it.