Brussels Sprouts

Brussels Sprouts

Brussels sprouts belong to the Brassica family and have a distinctive ‘love or hate’ flavour. They are believed to have originated in Flanders (part of modern day Belgium) in the Middle Ages. They are similar in nature to miniature cabbages growing in concentric rows on a long tough stalk. Brussels sprouts are a traditional Christmas dinner item but are available for most of the year. They are a good source of fibre and vitamins, especially Vitamin C and folic acid.

Nutritional Value

Nutrient Raw Cooked
Energy kJ 177 153
Kcal 42 35
Protein g 3.5 2.0
Carbohydrate g 4.1 5.5
Fat g 1.4 1.3

A good source of…

Nutrient Raw Cooked
Fibre One TickOne Tick One Tick
Vitamin A One TickOne Tick One TickOne Tick
Vitamin C One TickOne TickOne TickOne Tick One TickOne TickOne TickOne Tick
Vitamin B6 One Tick
Folic Acid One TickOne TickOne Tick One TickOne TickOne Tick
Pantothenic acid One Tick

For more information on nutrition and the details given above, check out our nutrition page.

Preparing and Using

Brussels sprouts should be bought as fresh as possible as older ones are more likely to have a strong unpleasant flavour. They should be small and hard with tightly wrapped leaves.Cut away the bottom of the stalk and remove outer leaves before use. Some people cut across across the bottom of the sprout before cooking. If they are being boiled, they are usually cooked whole unless they are very big.If they are being stir-fried or used in a gratin or similar dish they will need to be cut into smaller pieces or sliced.Brussels sprouts can be served on their own as a vegetable or in a vegetable dish. They are traditionally served with chestnuts at Christmas and have an affinity for other nuts, especially sweet ones such as almonds.Brussels sprouts should be boiled very briefly or braised slowly in the oven. To stir-fry, slice into small pieces and fry in oil with onion,ginger and almonds. They can be blanched and refreshed to re-heat at a later stage to keep their colour. Brussels sprouts can be baked in the oven with cream and milk and parmesan cheese. Other flavours and ingredients that go well with Brussels sprouts include bacon lardons, water chestnuts,bamboo shoots and sesame oil.


For some Brussels Sprouts recipes, visit the Bord Bia website here

Christmas Vegetables

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The Christmas Feast

We’ve kept this very traditional- except you’ll find the brussels sprouts have been replaced. We’ve opted instead for the appeal of green beans, shallots and bacon. But if your Christmas wouldn’t be complete without a sprout or two, we won’t argue.

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