The Brussels Sprout Skillet That Turns a Side Dish Into Dinner
FIBRE + PLANT PROTEIN
Brussels sprouts tend to sit at the edge of the plate. Here they take the middle. Browned in olive oil, steamed tender with garlic and thyme, then tossed with white beans, they become a one-pan dinner for two in half an hour.
The beans turn creamy and pick up the garlic. Lemon juice at the end wakes up the whole pan, and a spoonful of Parmesan doesn’t hurt.
Why this recipe works
• Fibre and plant protein in one pan. Brussels sprouts and white beans bring both.
• Brown first, steam second. Colour gives the sprouts a sweet, nutty flavour. The splash of water and the lid cook them through.
• A pantry dinner. One bag from the freezer, one can from the cupboard.
Brussels Sprouts and White Bean Skillet
Prep: 10 min · Cook: 20 min · Serves 2
Ingredients
• 2 cups Cabera frozen Brussels sprouts, halved if large
• 1 can white beans, drained and rinsed
• 2 garlic cloves, minced
• 1 tbsp olive oil
• Juice of ½ lemon
• ½ tsp dried thyme
• Salt and black pepper
• 2 tbsp grated Parmesan (optional)
Method
1. Heat olive oil in a large skillet and sauté the Brussels sprouts until lightly browned. 2. Add garlic, thyme and a splash of water. Cover and cook until the sprouts are tender.
3. Stir in white beans and cook for another 3–5 minutes.
4. Finish with lemon juice, black pepper and Parmesan, if using.
Meal-prep tip: Serve with whole-grain toast or quinoa for an even more substantial meal.
Make it your own
• Halve them without a fight. Let the frozen sprouts sit on the counter for about 10 minutes, then cut the large ones in half.
• Give them room. Use a skillet wide enough for the sprouts to sit in one layer. They brown better.
• Add heat. A pinch of chili flakes goes in with the garlic.
Cabera Foods organic frozen Brussels sprouts are waiting in the freezer aisle. Add a can of white beans and dinner is sorted.
