Easy Recipe to Cook Brussels Sprouts in Air Fryer

Cook Brussels Sprouts in Air Fryer – Brussels sprouts are small, green vegetables that look a lot like cabbages. These are edible buds named after Brussels, Belgium, where it was first thought to be cultivated in the 16th century. Though some may not prefer eating this vegetable due to its potentially bitter flavors, it can offer a natural and nutty sweetness if you cook it properly. 

This vegetable belongs to the cabbage, kale, and broccoli families, and you can make some tasty and healthy dishes with this nutritious vegetable. If you want to know how to cook Brussels sprouts in Air Fryer, we have recipes for you!

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Health Benefits of Brussels Sprouts

Brussels Sprouts are tasty and important for our good health and well-being. They have many health benefits to offer, some of these are as follows:

Contain anti-cancer compounds

Though no food can prevent cancer, researchers have proved that having a healthy diet may reduce your risk for the disease. It have anti-cancer plant components, like glucosinolates. This compound can help detoxify your body and remove cancer-causing elements.

They Contain Protective Antioxidants

Antioxidants are protective elements that can reduce the impact of a process known as oxidation. Thus, these can help lower our risk of chronic disease. According to a study, consuming 300 grams of Brussels sprouts each day can result in around 28 percent reduction in oxidative damage. 

May support gut health

Brassica or vegetables like Brussels sprouts help keep your gut healthy. Thus, your body can better fight against infections and even issues like colorectal cancer. The reason is that sulfur supports glutathione. This element is quite vital for maintaining the integrity of the gut lining. This powerful antioxidant can work throughout the body, protecting cells from inflammatory damage and improving the body’s ability to detox.

Nutrition Facts of Brussels Sprouts

Brussels sprouts are nutritious and contain some healthy elements like 80 gm. or around 8 Brussels sprouts contain:

• 2.3 g protein
• 28 kcals
• 3.3g fiber
• 1.0g fat
• 2.8g carbohydrates
• 88 mcg folate
• 256mcg carotene
• 48mg vitamin C

Air Fryer Cooking: The Benefits

An air fryer is a compact counter top convection oven that can help you make many delicious and healthy food items quickly. Some of the benefits of this oven are as follows:

• With air fryers, you can make several healthy versions of foods that are usually deep-fried. Some of those are Air Fryer Tofu, Air Fryer French Fries, etc. 
• An air fryer can cook food by blowing hot air around it, which makes the food crispy and tasty. 
• In an air fryer, you can easily make perfectly tender food items, like Air fryer pork chops.
• Another notable advantage of the air fryer is that it can preheat quickly, in around 3 minutes.

How to Cook Brussels Sprouts in Air Fryer?

Wondering how to cook Brussels sprouts in Air fryer? Here is a step-by-step recipe for making tasty and healthy air fryer Brussels sprouts:

Tools You Will Need

• Mixing bowls
• Air Fryer
• Measuring Spoons

Required Ingredients 

• Brussels sprouts
• Salt and pepper for seasoning
• Olive oil
• Fresh garlic cloves (optional)

Step-by-step Recipe for Air Fryer Brussels Sprouts

• Step 1: First, trim and halve the Brussels.
• Step 2: Soak the sprouts in water for 10 minutes, making them softer in the center. 
• Step 3: Next, drain and dry the sprouts carefully. 
• Step 4: After that, toss and mix the sprouts with some oil and spices, then place them into the air fryer. 
• Step 5: Cook the sprouts at 375 degrees F for only 5 minutes and then toss. After that, cook for another 5 minutes and toss again. 
• Step 6: Add the garlic and cook the mixture for another 2 to 4 minutes.
• Step 7: Finally, enjoy it with your favorite toppings.

Other Variations of Air Fryer Brussels Sprouts

There are some other tasty recipes for Brussels sprouts that you can easily cook in your air fryer. Some of those are as follows:

• Cook it with Bacon: You can easily make this Air Fryer Bacon and then crumble it over the top of the finished sprouts.
• Cook it with Balsamic: You can transfer the cooked sprouts to a bowl and then toss them with 1 tablespoon of balsamic vinegar. It is truly delicious.
• Cook it with Parmesan: Sprinkle 3 tablespoons of Parmesan cheese (grated) on the cooked sprouts.
• Cook it with Honey: If you want something sweet, drizzle 2 teaspoons of honey over the cooked sprouts. Also, if you like spicy, add some red pepper flakes.
• Cook it with and Feta: Add a handful of feta cheese to your Brussels sprouts to enjoy a heavenly taste.

Important Things to Know

• Preparation Time: 10 Minutes
• Cooking Time: 12-15 Minutes
• Total Time: 20-25 Minutes
• Difficulty Level: Easy

Is this food Safe for You?

Usually, Brussels sprouts are healthy; however, if you are suffering from thyroid issues, you may be advised to minimize the amount of it in your diet. When suffering from thyroid, these vegetables may interfere with iodine absorption, which is required to produce thyroid hormones. However, you would need to consume a reasonable amount and even consistently for this to be a problem.

Brussels sprouts have high fiber content, which is highly beneficial for us because they support our digestive process and offer a source of fuel for the healthy bacteria residing in our gut. 

However, some people may experience bloating and gas after consuming high-fiber foods, like people having ulcerative colitis, Crohn’s disease, or inflammatory bowel disease. In that case, they may be advised to consume Brussels sprouts cautiously. Overall, due to their nutritional elements and high-fiber content, this food is considered healthy. 

The Bottom Line!

If you are trying to make this dish that is quite tasty and addictive, you must try to cook Brussels sprouts in air fryer at least once. We have answered your query about how to cook Brussels sprouts in Air Fryer, so what are you waiting for? Try it now; you will love this healthy and tasty dish and crave more.

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