How to Make Tandoori Brussel Sprouts in an Air Fryer
Hello Foodies,
Are you looking for a quick healthy snack to munch on for those hunger pangs? So try my tandoori flavored brussels sprout & veggies. Loved the softness and the crunchiness of the vegetables. This air-fried brussel sprout is fresh and full of flavors.
This bitter veggie really needs proper cooking and then it simply creates magic in any dish. When cooked properly, Brussels sprouts taste fantastic, even addictive. Be it salads or Stir-Fries! This roasted brussel sprout was my ultimate salad/side dish for summer bbq. Charred and crispy on the outside, lightly caramelized and meaty on the inside, and ready to serve faster. These air-fried tandoori Brussels sprouts have become my new go-to quick and easy side dish. It can be used as a main, side dish, or snacks, yum yum!
The texture and flavor of these air-fried Brussels sprouts are outstanding.
What is Brussels Sprouts?
Brussels Sprouts are delicious, nutrient-packed leafy vegetables. Brussels Sprouts are named after Brussels, Belgium where they were heavily cultivated and thus popularized in the 16th century. The sprouts are grown on long stalks that can be harvested multiple times each year, and they are small, green bulbs that look like miniature cabbages. The taste of brussels sprouts is also quite similar to cabbage, notably quite bitter, but can be improved significantly when they are broiled or cooked Cabbages, however, are the head that grows out of the ground, whereas Brussels Sprouts are buds that grow along the length of a thick, fibrous stalk.
What is Tandoori Brussels Sprouts?
Vegetarian options at summer cookouts are often limited to veggie burgers and salads, but this recipe offers non-meat eaters a flavorful choice with great texture. Brussels sprouts are marinated in a tandoori masala and yogurt mixture and then air fried and skewered along with vegetables. This colorful dish that's bursting with complex spice is a great dish to serve at your next barbecue.
Here’s why I love Air Fryer Tandoori Brussels Sprouts:
- Quick & Easy to make
- Healthy & nutrient-packed
- Vegetarian, Nut-Free, & Gluten-Free Snacks/Side Dish
- Non-deep fried
- All you need is 15 minutes.
Each Serving of Tandoori Brussel Sprouts Contains 81 Cal.
Ingredients:
- Brussels Sprouts 15 Pieces
- Onion, largely diced 1 Cup
- Green Pepper, largely diced 1 Cup
- Yogurt 1 Cup
- Ginger-Garlic Paste 1 Tbsp
- Turmeric ½ Tsp
- Coriander Powder 1 Tsp
- Cumin Powder 1 Tsp
- Tandoori Masala/Garam Masala 1 Tsp
- Red Chili Powder 1 Tsp
- Lime juice 2 Tbsp
- Oil 2 Tsp
- Salt to taste
Instructions:
To Marinate the Brussels Sprout:
- Chop off and discard any dry or woody stems at the bottom of the sprouts.
- Trim the tough outer leaves off the Brussel sprouts and cut them in half.
- In a bowl, add yogurt, red chili powder, cumin-coriander powder, garam masala, turmeric, salt, ginger-garlic paste, oil, and lime/lemon juice(Adjust the salt and chili to taste).
- Mix everything well and add chopped brussels sprout, green pepper, and onion largely diced.
- Mix and coat the brussels sprout, pepper, and onion well with prepared marinate/
- Marinate the brussels sprouts in this mixture for 2-3 hours.
- Once ready to air fry, line them on a greased baking pan.
To Air Fry Tandoori Brussels Sprouts:
- Preheat Air Fryer 390 F for 3 Minutes.
- Place the marinated brussels sprouts, and veggies in oil greased baking pan.
- Air Fry at 390 F for 15-18 minutes.
- Give it a good shake after 8-9 minutes and cook for the remaining 8 minutes.
- Once done take the pan out and put it on a skewer and serve hot with Mint Chutney. Enjoy!!!
To Bake Tandoori Brussels Sprouts in the Oven:
- Preheat the oven to 400, line a baking pan with foil.
- Transfer the pan to a preheated oven and bake for 2o to 25 minutes, or until the veggies are tender and golden brown around the edges.
- Once done take the pan out and put it on a skewer and serve hot with Mint Chutney. Enjoy!!!
You can try tossing air-fried Brussels Sprouts with:
- Crunchy nuts like sliced almonds, roasted pecans, and peanuts, etc.
- Seeds like roasted pumpkin seeds, sunflower seeds, flaxseeds, sesame seeds, etc.
Brussels Sprouts Serving Suggestions:
- Toss them into roasted vegetable pasta or mac and cheese.
- Serve them over pulao.
- Add them to any hearty fall/winter/summer salad.
- Or add some roasted chickpeas for protein and crunch!
Health Benefits of Brussels Sprouts:
- Brussels sprouts are low in calories but high in fiber, vitamins, and minerals.
- Brussels sprouts are high in fiber, which can support digestive health.
- It is high in vitamin K, a nutrient important for blood clotting and bone metabolism.
- It is a good source of ALA omega-3 fatty acids, which can reduce inflammation, insulin resistance, cognitive decline, and blood triglycerides.
- Brussels sprouts are high in vitamin C, an antioxidant that’s important for immune health, and iron absorption.
- They also help maintain healthy blood sugar and blood pressure levels.
- Brussels sprouts can help with weight loss efforts by filling you up and keeping cravings at bay.
Dietary Comment:
- The calorie count is based on a 2000 calorie diet.
- Per serving contains 81 calories, 13 g carbohydrates, 3.4 g dietary fiber, 2.8 g fats, and 3.2 g protein.
- Portion size can always be increased or decreased depending on your health goals and activity level.
- (Please keep in mind that the nutritional information is calculated using a nutrition facts calculator. It is a rough estimate and can vary significantly based on products used.)
- If you make this recipe, share your food picture with hashtag #aaichisavali on Instagram and Facebook so that everyone can enjoy it too!
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Eat Healthy, Stay Healthy!!!
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