Brussels sprouts are a healthy and delicious vegetable that have become quite popular in recent years. However, most people simply trim off and discard the brussels sprout stalks before cooking the sprouts. This is unfortunate, as the stalks are edible and nutritious too!
The brussels sprout stalk is the stem that connects the brussels sprouts to the main plant. It looks similar to a miniature version of cabbage stalks. Brussels sprout stalks are completely edible and can be used in a variety of ways. Here are some of the top ways to make use of this underutilized part of the brussels sprout plant:
1. Roast them
One of the easiest ways to prepare brussels sprout stalks is simply to roast them in the oven. Start by trimming off the dried out end of the stalk. Cut the stalk into pieces about 1-2 inches long. Toss the stalks pieces with olive oil, salt, and pepper. Spread them out on a baking sheet and roast at 400°F for 15-20 minutes until browned and tender. Enjoy the stalks as a side dish or snack on their own. Roasting brings out the stalk’s natural sweet, nutty flavor.
2. Sauté as a side dish
Sautéing brussels sprout stalks on the stovetop is another fast and simple way to cook them. Slice the trimmed stalks and sauté them in olive oil over medium-high heat for 5-7 minutes until just tender. Season with salt, pepper, and fresh herbs like thyme or rosemary. Sautéed brussels sprout stalks make a great accompaniment to all kinds of main dishes.
3. Add to soups
The mildly cabbage-like flavor of brussels sprout stalks makes them a nice addition to vegetable soups. Try dicing up the stalks and adding them to minestrone soup, potato leek soup, or any brothy veggie soup. They will soak up the flavorful broth and add texture.
4. Use in slaws and salads
Shredded or very thinly sliced brussels sprout stalks work beautifully in slaws and salads. Their delicate flavor won’t overpower other ingredients. For a twist on classic coleslaw, try mixing shredded brussels stalks with shredded cabbage and carrots. Brussels sprout stalks also pair well with other salad greens like kale, spinach and arugula.
5. Pickle them
Pickling brussels sprout stalks is an easy way to preserve them and add lots of flavor. Slice the stalks thinly on a mandoline. In a pot, bring equal parts vinegar and water to a boil with salt and sugar. Pack jar(s) tightly with the brussels stalk slices. Pour over the hot vinegar mixture to cover. Allow to cool, then refrigerate for at least 2 days before enjoying.
6. Stir fry with Asian flavors
The crunchy texture of brussels sprout stalks makes them ideal for stir frying. Chop the stalks and stir fry over high heat with a little sesame oil. Add soy sauce, ginger, garlic, chili flakes or other Asian flavorings. Stir fry just until the stalks are tender-crisp. Serve this over rice or noodles.
7. Bake into quick breads
For a nutritional boost, add some shredded or finely chopped brussels sprout stalks to your favorite quick bread or muffin recipe. They will bake up soft with a mild flavor. Zucchini bread, banana bread, and pumpkin bread are all great candidates for adding some extra veggies.
8. Grill for charred flavor
Take advantage of the summer grill by tossing brussels sprout stalk pieces over the hot grates. Let them char just slightly. The charred exterior develops rich grill flavor notes. Grilled brussels stalks make an easy cooked veggie side for BBQs and cookouts.
9. Purée into a dip
For an unexpected take on brussels sprouts, purée roasted brussels sprout stalks with Greek yogurt, lemon juice, garlic, and fresh herbs. Blend until smooth. Chill this creamy concoction for at least an hour, then serve as a tasty vegetable dip with crackers and crudités.
10. Turn into pesto
The earthy, nutty flavor of brussels sprout stalks makes them perfect for whipping up a batch of pesto. Use a food processor to blend chopped brussels stalks with olive oil, Parmesan, pine nuts or walnuts, garlic, and fresh basil. Spread this vibrant green pesto over pasta, pizza, sandwiches, fish, chicken, and more.
11. Sauté and add to a frittata
Chopped, sautéed brussels sprout stalks can be folded into a veggie-packed frittata or crustless quiche. Simply pre-cook the stalks, beat eggs with milk and cheese, pour into a greased baking dish, and stir in the brussels stalks. Bake at 350°F until set. Enjoy frittata wedges for breakfast, brunch, or dinner.
12. Make brussels sprout stalk chips
For a crispy, addicting snack, thinly slice brussels sprout stalks and toss with a bit of oil and salt. Arrange in a single layer on a parchment-lined baking sheet. Bake at 275°F for 45-60 minutes, flipping once, until very crispy and dried out. Let cool completely before enjoying these healthy brussels sprout chips on their own or with dip.
13. Whip up a slaw for tacos
Shredded brussels sprout stalks make a fantastic crunchy slaw topping for tacos. Mix shredded raw stalks with shredded cabbage, diced onion, cilantro, lime juice, olive oil, salt, and pepper. Pile this vibrant slaw into tacos along with your favorite meat or veggie taco fillings.
14. Ferment for probiotics
Fermenting brussels sprout stalks preserves them while also boosting their probiotic content. Thinly slice or shred the stalks and pack tightly into a jar. Cover with brine (3 tbsp salt to 4 cups water). Weight down stalks to keep submerged. Let ferment at cool room temperature for 1-3 weeks until sour. Enjoy brussels stalk kraut as a condiment.
15. Juice them
While juicing brussels sprout stalks may seem unappealing, their mild flavor blends well into green juices and smoothies without overpowering other ingredients. Simply run the stalk pieces through a juicer along with greens, apples, celery, cucumber, ginger or other veggies and fruits.
Conclusion
While most of us are in the habit of throwing out brussels sprout stalks, they can actually be used in a wide variety of ways. Roasting and sautéing are easy cooking methods that bring out the stalk’s subtle nutty sweetness. They also work well raw in slaws, salads, and sandwiches with their tender crunch. With a little creativity, do not discard those brussels sprout stalks next time – put them to delicious use instead!