Brussel sprouts are a very nutritious vegetable that are packed with vitamins, minerals, and fiber. However, they have a distinct bitter taste that many find unappealing. This strong flavor comes from glucosinolates, the compounds that give cruciferous vegetables like Brussel sprouts their signature taste. While some enjoy this robust flavor, others find it overpowering. Luckily, there are several techniques you can use to mellow out the taste of Brussel sprouts so you can enjoy their nutritional benefits without the bitterness.
Why Do Brussel Sprouts Taste Bitter?
Brussel sprouts belong to the Brassica family of vegetables, which also includes broccoli, cabbage, and kale. All of these vegetables contain glucosinolates, sulfur-containing compounds that give them their pungent taste. When the vegetable’s cells are damaged, like when they are chopped or chewed, glucosinolates mix with enzymes to produce isothiocyanates. Isothiocyanates are responsible for the sharp, bitter flavor.
While glucosinolates provide many health benefits like reducing inflammation and protecting against cancer, some find the bitterness they cause to be too strong. The good news is that there are cooking methods that can mellow out this taste by breaking down or masking the offending compounds. With a few simple preparation tricks, you can enjoy Brussel sprouts without the intense bitter flavor.
Methods to Reduce Bitterness
Here are some effective ways to tame the strong taste of Brussel sprouts so you can reap their nutritional rewards without the bitterness:
Roast Them
Roasting Brussel sprouts caramelizes their natural sugars, balancing out the bitter notes with sweetness. The high heat also breaks down glucosinolates, reducing the compounds that cause the sharp flavor.
To roast, cut sprouts in half and toss with olive oil, salt, and pepper. Spread them out on a baking sheet and roast at 400°F for 35-45 minutes, until deeply browned and tender. The sprouts will develop a nutty, slightly charred taste that counters their bitterness.
Boil Them
Boiling Brussel sprouts leaches out the bitter compounds into the cooking water. Start by trimming and cutting sprouts in half. Bring a pot of salted water to a boil and add the sprouts. Cook for 5-7 minutes until just fork tender. Drain well and pat dry. The sprouts will have a milder flavor after their trip in the boiling water.
Steam Them
Like boiling, steaming Brussel sprouts allows some of the harsh compounds to seep out. Steam over simmering water for 5-6 minutes until bright green and slightly softened. Avoid overcooking, as this can make them taste more bitter. Steaming not only reduces the strong taste but also retains more nutrients than boiling.
Saute Them
Cooking Brussel sprouts in a skillet allows you to add ingredients that mask their bitterness. Try sauteing with sweet or acidic components like chopped apples, cranberries, lemon juice, vinegar, or cream. The contrasting flavors will help neutralize the strong Brussel sprout taste.
Saute sprouts over medium high heat in olive oil for 5 minutes. Add a few tablespoons of lemon juice or apple cider vinegar and continue cooking 2-3 more minutes. The brightness balances out the bitterness.
Stir Fry Them
Like sauteing, stir frying allows you to add complementary flavors. It also cooks the sprouts quickly to help retain nutrients. Heat oil in a wok or skillet over high heat. Add chopped Brussel sprouts and stir fry for 2-3 minutes. Add a stir fry sauce like teriyaki, sweet chili, or hoisin for maximum flavor impact.
Shred Them
Shredding Brussel sprouts breaks down cell walls to reduce glucosinolates. Use a food processor to finely shred raw sprouts. Saute the shreds in oil for 5 minutes or less to soften slightly while retaining crunch. Their texture will be less dense and cabbage-like.
Mix Them With Other Vegetables
Combining Brussel sprouts with sweeter veggies can help mask their flavor. Try roasting, steaming, or sautéing them with carrots, sweet potatoes, or butternut squash. The natural sugars of the additional vegetables balance out the bitterness.
Blanch Them
Blanching Brussel sprouts in boiling water for 1-2 minutes before sautéing, roasting, or steaming can help reduce excess bitterness. Shock them in an ice bath to stop cooking. Drain well and pat dry before using in recipes. The short boil cuts down on harsh compounds.
Ingredients That Complement Brussel Sprouts
Certain ingredients pair beautifully with Brussel sprouts to help mellow their pungent flavor. Incorporating these into recipes can make the sprouts much tastier:
| Ingredient | How It Helps |
|---|---|
| Bacon | The smoky, salty, fatty flavor balances out bitterness |
| Butter | Adds richness to smooth sharp edges |
| Cream | Contributes a creamy, mellow dimension |
| Parmesan | Nutty, savory flavor helps mask bitterness |
| Balsamic Vinegar | Adds sweet/tart contrast |
| Lemon Juice | Bright acidity balances bold taste |
| Maple Syrup | Masks bitter compounds with sweetness |
| Honey | The floral sweetness rounds out harshness |
Incorporating even small amounts of these ingredients when cooking Brussel sprouts can make a difference in mellowing their flavor. A touch of cream and Parmesan in a sautéed sprout dish or a drizzle of balsamic reduction over roasted sprouts goes a long way.
Seasonings That Help
Seasonings with certain flavor profiles also help reduce the bitter taste of Brussel sprouts:
- Sweet – Brown sugar, honey, maple syrup
- Savory/Umami – Soy sauce, fish sauce, Parmesan
- Spicy – Crushed red pepper, sriracha, curry powder
- Herbs – Thyme, sage, rosemary
Sprinkling on any of these seasonings while cooking can mask some of the harshness. For example, toss roasted sprouts with a drizzle of fish sauce, honey, and crushed red pepper. Or add curry powder, garlic, and thyme when sautéing. Mix and match seasonings to find combinations you like.
Leverage Sauces and Dressings
Coating Brussel sprouts with a flavorful sauce or dressing is an easy way to improve their taste. Sweet, creamy, tangy, or savory sauces help balance and mask bitterness. Here are some options to try:
- Honey mustard dressing
- Yogurt sauce with lemon and dill
- Sweet chili sauce
- Soy ginger dressing
- Peanut or almond butter sauce
- Creamy Parmesan sauce
Make your own or use a pre-made sauce. Toss roasted, steamed, or raw sprouts with enough sauce to evenly coat. The more you use, the more it will cover up the harshness. Drizzle over salads or add as a finishing touch to cooked sprouts.
Brussel Sprout Recipes with Reduced Bitterness
Once you master some basic techniques for mellowing bitterness, incorporating Brussel sprouts into tasty recipes is easy. Here are some favorite sprout dishes with balanced flavor:
Honey Balsamic Roasted Brussel Sprouts
Ingredients:
– 1 lb Brussel sprouts, trimmed and halved
– 3 Tbsp olive oil
– 3 Tbsp balsamic vinegar
– 1 Tbsp honey
– 1⁄4 tsp salt
– 1⁄4 tsp pepper
Directions:
1. Preheat oven to 400°F.
2. In a bowl, toss sprouts with olive oil, balsamic, honey, salt and pepper.
3. Arrange in a single layer on a baking sheet.
4. Roast 25-30 minutes until browned and tender, tossing halfway.
The sweet honey and tart balsamic pacify the bitter notes.
Lemony Parmesan Orzo with Brussel Sprouts
Ingredients:
– 8 oz dry orzo pasta
– 2 cups quartered Brussel sprouts
– 1⁄4 cup chicken or vegetable broth
– 1 Tbsp olive oil
– 3 cloves garlic, minced
– 1⁄4 cup Parmesan
– Zest and juice from 1 lemon
– Salt and pepper to taste
Directions:
1. Cook orzo according to package directions.
2. In a skillet over medium high heat, sauté sprouts in olive oil and garlic until just tender, 5 minutes.
3. Drain orzo and add to sprouts along with broth. Cook 1 minute, stirring constantly.
4. Remove from heat. Stir in Parmesan, lemon zest and juice.
5. Season with salt and pepper.
The Parmesan and lemony brightness balance the robust sprout flavor.
Maple Roasted Brussel Sprouts and Sweet Potatoes
Ingredients:
– 1 lb Brussel sprouts, trimmed and halved
– 2 sweet potatoes, peeled and diced
– 3 Tbsp olive oil
– 3 Tbsp maple syrup
– 1⁄2 tsp garlic powder
– 1⁄4 tsp each salt and pepper
Directions:
1. Preheat oven to 425°F.
2. In a bowl, combine all ingredients and toss to coat.
3. Arrange vegetables in a single layer on two baking sheets.
4. Roast 25-30 minutes, until browned and tender, tossing halfway.
The maple syrup lends sweetness to counter the bitter notes.
Brussel Sprout and Kale Salad with Apples and Walnuts
Ingredients:
– 6 cups thinly sliced Brussel sprouts
– 2 cups chopped kale
– 2 apples, cored and diced
– 1⁄2 cup walnuts, chopped
– 1⁄4 cup olive oil
– 3 Tbsp apple cider vinegar
– 1 Tbsp Dijon mustard
– 1 Tbsp maple syrup
– 1⁄4 tsp each salt and pepper
Directions:
1. In a large bowl, combine Brussel sprouts, kale, apples and walnuts.
2. In a small bowl, whisk together olive oil, vinegar, mustard, maple syrup, salt and pepper.
3. Pour dressing over salad and toss well to coat.
The apples, vinegar, and maple add sweet-tart balance.
Coconut Curry Brussel Sprouts
Ingredients:
– 1 Tbsp coconut oil
– 1 pound Brussel sprouts, trimmed and quartered
– 1 onion, diced
– 3 cloves garlic, minced
– 1 Tbsp Thai red curry paste
– 1 (15 oz) can coconut milk
– Juice of 1 lime
– 2 Tbsp brown sugar
– Salt to taste
– Chopped cilantro for garnish
Directions:
1. Heat oil in a skillet over medium high heat. Add sprouts and onion and cook 5 minutes.
2. Add garlic and curry paste and cook 1 minute more.
3. Stir in coconut milk, lime juice, brown sugar and salt. Simmer 10 minutes until sprouts are tender.
4. Garnish with cilantro.
The creamy, mildly spicy coconut curry balances the bitter flavor.
Conclusion
While Brussel sprouts offer great nutritional benefits, their bitter taste can be off-putting. Luckily, with the right preparation techniques and flavor pairings, you can enjoy their virtues without the harshness. Roasting, steaming, and sautéing are cooking methods that mellow their flavor. Ingredients like lemon, vinegar, cream, and sweeteners also help reduce bitterness. By incorporating Brussel sprouts into balanced recipes, you can eliminate the negative flavor while keeping the positives. With a little creativity in the kitchen, this super healthy vegetable can become a new favorite.