Brussels Sprouts & Toasted Almond Fried Rice

It's September, which means my favourite vegetable is back in season! I love Brussels sprouts. If your childhood memories of Brussels sprouts include boiled ones, you might not think much of them. I implore you, try them again! I recommend trying them tossed in olive oil and black pepper, roasted at 375°F for 20-25 minutes, until they are crispy. If you are already on board the Brussels sprouts bandwagon, try stir frying them for something different.

Brussels sprouts are a nutritional powerhouse. One cup contains 13% of daily recommended vitamin A, 124% of vitamin C, and 6% of iron. They also contain 3g of protein per cup, which, for a vegetable, is fairly high.

I know I have been through this on previous posts (I make a lot of fried rice), but here is the key to good fried rice: Cook and fully cool your rice ahead of time. Follow the directions on the package of rice to cook it plain, then allow it to cool and refrigerate it overnight or cook it the morning of to make it for dinner. The rice must be fully cooled so it toasts in the wok (freshly cooked rice will become mushy).

I used silvered blanched almonds for this, but you could swap them out for chopped cashews, walnuts or pine nuts if you prefer. Matchstick carrots can be purchased pre-sliced, or you can peel and grate two carrots. Chop all of your veggies ahead of time, and have the items for the sauce mixed, because the cooking time is fast and it is necessary to stir constantly.

Serves 6


180g cooked brown rice, fully cooled (makes about 3.5 cups)
2 cups Brussels sprouts, stems removed and quartered
1 red bell pepper, diced
1/3 cup silvered blanched almonds
1 cup matchstick carrots (or grated)
2 green onions, sliced

For sauce:
2 tsp sesame oil, divided
1/3 cup low sodium soy sauce
1 tbsp honey
1/2 tsp red chili flakes
1 tsp fresh ginger, minced
Black pepper, to taste


Drizzle 1 tsp of sesame oil in a wok. Turn heat to medium high, and place quartered Brussels sprouts and diced bell peppers in wok. Stir constantly for about 2 minutes, then add almonds. Keep stirring, almonds will toast and become fragrant (about 2 minutes). Add carrots and green onions and stir for another minute, then add rice. Toss vegetables and rice, then pour sauce on top. Quickly stir to coat, then remove from heat. Toss a few more times to prevent rice on the bottom from burning or sticking, then serve.

Nutrition (1/6 of batch)

Calories 200
Fat 5.1g
Saturated fat 0.6g
Carbohydrates 34.3g
Fibre 3.9g
Sugars 5.8g
Protein 5.6g

More fried rice recipes:
Thai Fried Rice
Chicken Fried Rice
Mexican Fried Rice
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