Entrees, Vegan

Brussel Sprout & Chickpea Tacos

I love finding new combos for tacos and this combo may be my favorite one yet! The crispness of brussel sprouts and the softness of the chickpeas, combined with the sautéed peppers, onion, and cabbage is guaranteed to make your tastebuds dance. It’s no secret that brussel sprouts have become my favorite vegetable, and I am convinced it can be yours, too! All it takes is learning how to cook them so they are crisp and not soggy or squishy like you probably imagine them (YUCK). I have tried whole soggy brussel sprouts and even I could not finish the serving. If you are just boiling Brussels, they are not reaching their full potential!

I love to slice them in half and sauté them on the stove top in my cast iron skillet over medium-low heat with a little avocado oil. Remember, cooking with a cast iron is different than a normal pan because it retains the heat evenly throughout the entire pan. Let these Brussels cook for at least 10 minutes without a  cover to let the sulfur escape. This is how you achieve maximum flavor! After 10 minutes you may cover the pan to steam and soften the Brussels slightly (I do this when I don’t want so much crunch, you may need to add a dash of water to prevent them from sticking/burning). Then uncover again to let it get crispy on the edges. Wait until the end to add in your seasonings! I love to add garlic powder, pepper, cayenne pepper, and sometimes a pinch of pink salt.

My love for brussel sprouts extends beyond the crispy taste. They are also incredibly nutritious and can protect our cells from cancer. This comes from the sulforaphane that is formed when you chop it up because the sulforaphane precursor and myrosinase enzyme mix! There’s a whole entire chemical reaction with a very special end product taking place on your cutting board. Sulforaphane is a promising anticancer agent(1), may prevent DNA damage(2), and was recently found to successfully help treat autism(3). All of these are not limited to just brussel sprouts, it is the entire cruciferous family (arugula, boy choy, broccoli, cabbage, cauliflower, collard greens, horseradish, kale, mustard greens, turnip greens, and watercress).

I challenge you to eat at least one serving of cruciferous vegetables every.single.day!!!

 

Recipe for these simply & delicious tacos:


Prep Time: 15 minutes    |      Cook Time: 25 minutes       |        Yield: 8 tacos


Ingredients:

  • 8-10 brussel sprouts, washed and chopped (I usually cut the stem off and then slice in half or slice in fourths if they’re big)
  • 1 can chickpeas
  • 2 cups chopped purple cabbage
  • 1 cup chopped purple onion
  • 1 chopped red bell pepper
  • 1 jalapeno (optional)
  • 1/2 avocado
  • Tahini-Cholula sauce: 1 tbsp tahini, mix in dash of WARM water (cold water hardens it), then mix in as much cholula or your fave hot sauce as desired!
  • Blue Corn Tortillas- I found these at Whole Foods. The ingredients are literally stone ground blue corn, water, and lime! 😍🙌🏻
  • 1 tsp garlic
  • 1/2 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1/4 tsp paprika

Directions:

  1. Heat skillet over medium heat. Drizzle avocado oil in the pan and add the chopped brussel sprouts. Cook for about 10 minutes (uncovered!).
  2. While brussel sprouts are cooking, heat your chickpeas in a saucepan (medium/high).
  3. After your Brussels have cooked on their own 10 minutes, add in your onion and bell pepper. Once your onions look nice and caramelized and brussel sprouts are tender, add in the purple cabbage and your seasonings. You may need to add a dash of water or more oil if it begins sticking.
  4. Drain the chickpeas and add it to your skillet to complete your taco filling! Transfer filling to a bowl and warm your tortillas up on the skillet.
  5. Drizzle the Tahini-Cholula Sauce and garnish with fresh jalapeño, lime juice and avocado!

This is an original Roots of Nutrition recipe! Enjoy!   Remember, if you want to make these for just you, just throw the leftover filling in a Tupperware and it will last all week!

 

References:

1. Lenzi M, Fimognari C, Hrelia P. Sulforaphange as a promising molecule for fighting cancer. Cancer Treat Res. 2014;159:207-23.Tarozzi A,

2. Angeloni C, Malaguti M, Morroni F, Hrelia S, Hrelia P. Sulforaphane as a potential protective phytochemical against neurodegenerative diseases. Oxid Med Cell Longev. 2013;2013:415078

3. Singh K, Connors SL, Macklin EA, et al. Sulforaphane treatment of autism spectrum disorder (ASD). Proc Natl Acad Sci USA. 2014;111(43):15550-5.

About Dana Stapleton, DTR

Hi, I'm Dana! Creating delicious plant-based meals and nutrition is my passion! Thanks for visiting!
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