Pan-Seared Brussels Sprouts and Chickpeas Recipe

Simple summer dinner or side dish recipe

This Pan-Seared Brussels Sprouts and Chickpeas is a quick, healthy, and nutrient-dense dish that can be consumed as a light dinner or a side dish during the warmer summer months.

The oregano and ginger are key ingredients to this dish, as the phenolic and active compounds help to reduce the formation of dietary advanced glycation end products (AGEs) and heterocyclic amines (HCAs) that arise from the chemical process that occurs between amino acids and sugar when food is heated at high temperatures (Maillard reaction) (1).

Although the browning (Maillard reaction) adds flavor, AGEs promote oxidative stress and inflammation in the body, and oregano and ginger help combat the process, reducing our risk of disease (2).

A few health benefits of this dish

Brussels sprouts are nutrient-dense cruciferous vegetables that provide essential vitamins, including C and K, as well as antioxidants (3).  High in vitamin C, Brussels sprouts act as powerful antioxidants, combating cell damage, boosting immune function, and promoting wound healing (4).  As an excellent source of vitamin K, consuming Brussels sprouts helps us maintain strong, healthy bones and proper blood clotting (5).  Brussels sprouts, a cruciferous vegetable, provide unique sulfur compounds, such as sulforaphane, for anti-inflammatory and cancer-fighting properties (6).

Chickpeas (garbanzo beans) are nutrient-dense legumes rich in plant protein, dietary fiber, and essential minerals (7).  The protein and fiber combination in chickpeas slows digestion and increases satiety, helping us feel full longer and maintain a healthy weight, as it decreases our risk for cardiometabolic disease (8).  As an excellent source of iron, magnesium, and potassium, chickpea consumption aids oxygen transport throughout the body, helps nerves and muscles function properly, and aids proper kidney and heart function (9) (10) (11).

Follow these links to more recipes with Brussels sprouts and chickpeas

Pan-Seared Brussels Sprouts and Chickpeas Recipe:

Organic Ingredients:

16 ounces Brussels sprouts, halved or quartered

15-ounce can of chickpeas, drained, rinsed

1 tbsp butter or ghee

½ tsp. garlic powder

1 tsp. onion flakes

1 tsp. fresh ginger, minced

1 tsp. fresh oregano, chopped

1 tbsp. sesame seeds

Sea salt and black pepper to taste

Optional add-ins: feta or goat cheese, mushrooms, hard-boiled eggs, quinoa or brown rice

Instructions:

 Melt the butter in a large skillet over high heat.  Add the Brussels sprouts, chickpeas, garlic, and onion flakes and cook for about 5 minutes, or until the Brussels sprouts begin to brown. 

Reduce the heat, and add the ginger, oregano, salt, pepper, and sesame seeds to the pan; cook for another 3-5 minutes.

Serve as is, or with options above.