Sautéed Brussels Sprouts with Coconut CHAUNK GOBHI FOOGATH

Discover the vibrant flavors of Chaunk Gobhi Foogath, a traditional South Indian dish that transforms humble greens into a culinary masterpiece. This Sautéed Brussels Sprouts with Coconut recipe is not only a delicious Vegetarian Indian side dish but also perfectly fits a Keto-friendly lifestyle. Infused with aromatic spices like mustard seeds and curry leaves, this easy-to-make recipe brings the authentic taste of Udupi straight to your kitchen in under 30 minutes.

Adapted from the South Indian Udupi tradition, this dish balances the earthiness of sprouts with the crunch of urad dal and the sweetness of coconut. It can be prepared with ghee or coconut oil.

Prep time: 30 mins Cook time: 15–25 mins Servings: 4

Ingredients

• 1.5 lbs (24 oz / 680 g) small Brussels sprouts

• 3 tbsp ghee or coconut oil

• 1.5 tsp black mustard seeds

• 2 tsp split urad dal (if available)

• 8 curry leaves (preferably fresh)

• 0.25 tsp cayenne pepper or paprika

• 0.5 tsp garam masala

• 0.125 tsp freshly ground nutmeg

• 1 tsp salt

• 1.2 oz (35 g) shredded fresh coconut (approx. 0.33 cup)

• Optional: 1 tbsp plain yogurt or sour cream (for serving)

Instructions

1. Prepare the Sprouts: Trim the stems and remove any wilted outer leaves. If the sprouts are large, peel away the tough outer layers to reach the compact center. Cut a small “X” into the base of each sprout. Soak them in a bowl of salted water for 15 minutes.
2. Parboil: Bring a large pot of salted water to a boil. Add the sprouts and cook uncovered for 5 minutes. Drain thoroughly.
3. Temper the Spices: Heat the 3 tbsp of ghee or coconut oil in a large frying pan over moderately high heat. Once hot (but not smoking), add the 5 tsp mustard seeds and 2 tsp split urad dal. Fry until the mustard seeds pop (turning gray) and the dal turns a reddish-brown color.
4. Sauté: Add the 8 curry leaves, the drained Brussels sprouts, 25 tsp cayenne, 0.5 tsp garam masala, and 0.125 tsp nutmeg. Sauté for 3 to 4 minutes, stirring frequently.
5. Steam: Cover the pan and reduce the heat to low. Cook for another 4 to 5 minutes for young sprouts, or up to 10 minutes if they are larger/older.
6. Finish: Once the sprouts are tender, sprinkle in the 1 tsp salt and 2 oz (35 g) shredded coconut. Toss gently to combine. If you prefer a creamier finish, fold in a spoonful of yogurt just before serving.

Nutrition Facts (Per Serving)

• Calories: 205 kcal

• Total Fat: 14.5 g

  • Saturated Fat: 9 g (assuming coconut oil or ghee is used)

• Total Carbohydrates: 17 g

  • Dietary Fiber: 7.5 g

  • Sugars: 4 g

  • Net Carbohydrates: 9.5 g

• Protein: 6 g

• Sodium: 600 mg (varies based on salt usage)

• Potassium: 650 mg

Dietary Notes: This dish is naturally Gluten-Free and Vegetarian. With approximately 9.5 g of net carbs, it can fit into a liberal low-carb or Keto diet, especially if portioned as a side dish.

Disclaimer: These values are estimates based on standard ingredient databases and may vary depending on specific brands or produce sizes used.

Pro Tips for Perfect Chaunk Gobhi Foogath

• Don’t Skip the “X”: Cutting a small cross in the base of each sprout isn’t just for decoration. It allows the boiling water and the heat to penetrate the dense core of the stem, ensuring the inside cooks at the same rate as the delicate leaves.

• The “Pop” is Crucial: When frying the mustard seeds, wait for them to make a popping sound before adding other ingredients. This releases their nuttiness. If they don’t pop, they can taste bitter and gritty.

• Dry Before Sautéing: After parboiling the sprouts, drain them extremely well. Excess water in the pan will steam the spices rather than frying them, which can dilute the flavor. You can even pat them dry with a kitchen towel if needed.

• Using Desiccated Coconut: If you cannot find fresh shredded coconut, you can use unsweetened dried (desiccated) coconut. Just rehydrate it by soaking it in a tablespoon of hot water or warm milk for 10 minutes before adding it to the pan.

• Watch the Urad Dal: Split urad dal adds a fantastic crunch, but it burns quickly. Keep the heat moderately high but stir constantly. Once it turns a reddish-brown, immediately add the curry leaves to lower the oil temperature slightly.

Frequently Asked Questions

1. Is this Sautéed Brussels Sprouts recipe Keto-friendly? Yes, this dish fits well into a Keto or low-carb diet. A serving contains approximately 9.5 grams of net carbs. The healthy fats from the ghee (or coconut oil) and the fiber from the sprouts make it a filling side dish that won’t spike your blood sugar.

2. Can I make this dish Vegan? Absolutely. While the traditional recipe often uses ghee, you can easily swap it for coconut oil to keep it 100% plant-based. Ensure you skip the optional yogurt garnish or use a dairy-free yogurt alternative.

3. Can I use frozen Brussels sprouts instead of fresh? Fresh sprouts are best for maintaining a firm texture and that nice “bite.” However, if you must use frozen, thaw them completely and pat them very dry with a paper towel before adding them to the pan. Skip the parboiling step (step 2) as frozen sprouts are usually blanched already.

4. I can’t find Urad Dal. What can I use as a substitute? Urad dal adds a unique nutty crunch that is typical of South Indian cooking. If you cannot find it at an Asian grocer, you can substitute it with split yellow peas or simply omit it. The dish will still be flavorful without it, though it will lack that specific crunchy texture.

5. How do I store and reheat leftovers? Store any leftovers in an airtight container in the refrigerator for up to 3–4 days. To reheat, sauté them in a pan over medium heat for a few minutes until warm. Microwaving is possible but may make the sprouts soft and the coconut soggy.