Brussels Sprouts and Kale Salad

For this community kitchen at Gilmore Park Church, Minoo had a theme of vegetarian dishes. In this kitchen, Minoo wanted to introduce Brussels sprouts which is in season during winter time.


There were two Brussels sprouts dishes planned for this kitchen; a salad and a warm side dish.


Here is the excerpt which Minoo shared in the kitchen:

No one knows the origin of Brussels sprouts, though it’s logical to assume they originated in Belgium. Like nearly all vegetables, Brussels sprouts are naturally low in fat and calories.

Unlike most vegetables, Brussels sprouts are rather high in protein, accounting for more than a quarter of their calories. Although the protein is incomplete, i.e. it does not provide the full spectrum of essential amino acids; it can be made complete by eating it with whole grains. This means you can skip a higher calorie source of protein, like high fat meat and occasionally rely on a meal of Brussels sprouts and grains for your protein intake.

Brussels sprouts are loaded with Vitamin A, folacin, potassium and calcium. They are high in fiber; they provide 3 to 5 grams of fiber per cup, and at 25 calories per 1/2 cup cooked. Brussels sprouts are one of those food that will fill you up.

Brussels sprouts belong to the disease fighting cabbage family. Indeed, they look like miniature cabbages. Like broccoli and cabbage; fellow cruciferous vegetables, Brussels sprouts may protect against cancer with their phytochemical property.

Brussels sprouts are also rich in Vitamin C, another anti-cancer agent. You are assured of the health benefits of high in protein and low in fat and calories of Brussels sprouts, so enjoy them while they are in season.


  • 1/4 cup fresh lemon juice
  • 2 tablespoons Dijon mustard
  • 1 tablespoon minced shallot
  • 1 clove garlic, finely minced
  • salt and pepper to taste
  • 1/2 cup olive oil
  • 1 bunch kale
  • 12 ounces Brussels sprouts
  • 1/2 cup almonds with skins, toasted and coarsely chopped
  • 1/2 cup grated Pecorino or Parmesan or Romano cheese


Source: this recipe is adapted from Care 2

Serves 6 to 8


Brussel-Sprouts-and-Kale-Salad-5Minoo found a good bargain from Value Village recently. She got a mandolin for $4. She brought it to the kitchen to shred the Brussels sprouts.

The mandolin does help tremendously for finely shredding the Brussels sprouts. You have to be very careful when using the the mandolin as not to shred your fingers too. There is a guard for shredding larger piece of vegetables like onions, etc but Brussels sprouts are too small to use the guard.

If you do not have a mandolin, just finely shred them with a knife.

Brussel-Sprouts-and-Kale-Salad-6Discard the stem from the kale and role up the leaves and sliced thinly.
Brussel-Sprouts-and-Kale-Salad-9Combine olive oil, lemon juice, Dijon mustard, shallot, garlic, 1/2 teaspoon salt and a pinch of ground black pepper in a small jar.

Cover and shake to blend.

Set aside to let the flavours meld.

Brussel-Sprouts-and-Kale-Salad-12Mix the thinly sliced kale and shredded Brussels sprouts in a large bowl.

Top with almonds and grated cheese.

Add the dressing to the salad and toss to coat.

Season lightly with salt and pepper to taste and serve.

This Post Has 9 Comments

  1. etranger

    Hm. Raw – I’ve never had them raw before. I’ll have to try it.

    In Pike Place Market, Brussels Sprouts are referred to as “little green balls of death”, I think because they can be bitter of cooked badly. Raw might be an improvement!

    I think this salad might hold pretty well, with the texture improved by a little wilting of the greens.

  2. Betty

    I love brussels sprouts but your picture seem like it a little over cooked. I like mine done just so . There another great food web call Shoot First Eat Later. She take great picture of Buffets with good details on it and that how blogers like to see details.

  3. etranger

    Not sure how it could be overcooked, since they aren’t cooked at all. Interesting way to promote another blog: dis this one. Suanne take great pictures, too, which are very helpful in cooking. Thanks, Suanne!

    1. erica

      I don’t think the other person was referring the brussel sprout picture being over at all. It herself not liking over vegetables. I am also like that too. Some time misunderstanding can be corrected.

  4. Aaron

    I saw the Shoot First Eat Later blog and is different when buffets entries was showed. It show restaurants layout and typed of foods in it not just what you took on your plates kind of thing. I see it like you are there in the restaurants and it a buffet style.

    1. Ben

      Hi Aaron, Erica and Betty: It is so strange that you are all posting from the same IP address. Are you one and the same person? Ben

  5. Pinoy Gourmet

    Maybe the person has split personality or they all live in the same house.There was an actual case of split personality with each identity with her own email account and profile.One was conservative,the other was a punk

  6. Amy

    I am the landlady of this house in California and see those people who just college kids for China using my computer IP address and some reason like your web and other to learn of oversea Chinese culture. If they miss use computer in anyway I will talked to all the people of it. They most time in classes but love finding out life in North America.

    In Asia they said hackers are so bad their own laptops gotten viuses a few time so they sometimes afraid to shop online also because of that too.

    Thank for bringing it to attention.

  7. Shmoo

    Hey, Suanne, thanks for the recipe. For some reason, I’ve never thought of using brussel sprouts as a raw salad ingredient. Also, I had no idea they had so much protein. Salad night tonight. 🙂

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