Dec 26, 2023 Southwestern Brussel Sprouts

brussel sprouts in a wood bowl

This month’s superfood typically doesn’t get the same level of recognition as their popular distant cousin, kale. However, a closer look at the nutrient profile and health benefits of brussel sprouts reveals why they are considered a “cold-weather superfood.” These mini cabbages contain more vitamin C than oranges and nearly twice the vitamin K you can get from red cabbage. They’re also low in calories and high in nutrients like folate, omega-3 fatty acids, iron, magnesium and phosphorus. Brussel sprouts can help combat inflammation by neutralizing free radicals and reduce the risk for certain types of cancer, due to their high antioxidant content and can be useful in managing weight and blood sugar levels, thanks to their high fiber content.

This superfood can be enjoyed all year round and lends itself to tasty preparation styles like oven-roasting or combined with other ingredients (or superfoods) to make a nutrient-packed side dish like this Southwestern Brussel Sprouts dish, inspired by Dara Michalski of Cooking Canuck.


  • 1 lbs. brussel sprouts
  • 3 tsp olive oil (divided)
  • 1 small yellow onion, chopped
  • 1 red bell pepper (seeded & diced)
  • 2 garlic cloves (minced)
  • ¾ tsp ground cumin
  • ½ tsp chili powder
  • ½ tsp paprika
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 1, 14-oz can black beans (drained & rinsed)
  • ¾ cup frozen corn kernels (defrosted)
  • ¼ tsp lime juice
  • 3 Tbsp cilantro (minced)


  1. Cut each brussel sprout in half through the root, then thinly slice crosswise and set aside.
  2. Heat 2 tsp of olive oil in a large nonstick skillet set over medium heat.
  3. Add the onion and bell pepper. Cook, stirring occasionally until the vegetables are tender, about 4-5 minutes.
  4. Add garlic, cumin, chili powder, paprika, salt and pepper and cook for 1 minute.
  5. Add the remaining 1 tsp of olive oil to the skillet, stir in sliced brussel sprouts and cook until sprouts are a bright green color and just about tender, about 4-5 minutes.
  6. Stir in black beans, corn, lime juice and cilantro and serve.

Serving Information

Makes 6 servings

Nutrition Information

Per serving: 155 calories, 3 g total fat, 24 g carbs, 9 g fiber, 8 g protein, and 122 mg sodium per serving