Vegetarian Recipe – Brussels Sprouts, The Nutrient Powerhouse

Shantha Kalia

Vegetarianism is on the rise and the people who convert claim personal health and well-being as a major factor for adopting a plant-based diet.  At the same time, research claims the health benefits of a vegetarian diet in lowering heart disease, obesity, diabetes, arthritis, and cancer.

Brussels Sprouts with Lima Beans

Brussels sprouts belong to the cabbage family, and look like tiny cabbages.  The tiny sprouts are loaded with healthy benefits and provide some cholesterol-lowering benefits.  When steamed, the Brussels sprouts bind together with bile acids in the digestive tract.  The bile acids are easily excreted lowering the cholesterol levels.  Brussels sprouts have the maximum content of glucosinolate, which is an important phytonutrient.

Not many people are fans of Brussels sprouts, and this nutrient powerhouse gets a bad rap.  Most people are skeptics of the sprouts, and I don’t know too many people who love them.  I was one of those skeptics too, until I created this dish.  I had read so much about the health benefits of Brussels sprouts that I wanted to make it interesting and yummy.  The dish was an instant hit with family and friends.

The recipe is quick and simple, using very few ingredients.


  • 2 cups Brussels sprouts
  • 1 cup lima beans
  • 1 tablespoon extra virgin olive oil
  • 1 clove garlic, minced
  • 1 medium leek, coarsely chopped
  • A pinch red pepper flakes
  • 1-2 tablespoons fresh lemon juice
  • Salt to taste


  1. Trim and halve the Brussels sprouts.  Blanch the sprouts in boiling water for a few minutes, drain and set aside.
  2. Cook the lima beans and set aside.
  3. Heat the extra virgin olive oil in a skillet and add the minced garlic.  After a few seconds add the chopped leek and stir.
  4. Add the red pepper flakes to the skillet, and salt to taste.
  5. When the leek softens (do not brown), add the Brussels sprouts and lima beans.  Toss well.
  6. Sprinkle fresh lemon juice and serve.


About the Author: Shantha Kalia is a health care professional at a New York City hospital. She completed her masters in Public Health, and has worked in various capacities in health care for over 15 years. She is a freelancer and contributes articles to various websites on various medical and health-related topics. Her interests include health and wellness, diet and nutrition, and maintaining a healthy lifestyle. To read more articles by Shantha, please visit
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