Tired of the same old boring Brussels sprouts? Let’s transport them to the vibrant coast of South India! This Chaunk Gobhi Foogath, or Sautéed Brussels Sprouts with Coconut, is a traditional Udupi recipe that turns a humble vegetable into a show-stopping side dish. We’re talking tender sprouts infused with the aromatic warmth of mustard seeds and curry leaves, balanced by the nutty crunch of urad dal and the subtle sweetness of fresh coconut. Best of all, this flavor-packed dish comes together in under 30 minutes and is naturally vegetarian, gluten-free, and keto-friendly. It’s proof that healthy eating can be incredibly delicious!
Ingredients
• 1.5 lbs / 680 g small Brussels sprouts
• 3 tbsp ghee or coconut oil
• 1.5 tsp black mustard seeds
• 2 tsp split urad dal
• 8 fresh curry leaves
• 0.25 tsp cayenne pepper or paprika
• 0.5 tsp garam masala
• 1/8 tsp freshly ground nutmeg
• 1 tsp salt
• 1.2 oz / 35 g shredded fresh coconut
• 1 tbsp plain yogurt or sour cream, for serving (optional)
Instructions
1. Prep the Sprouts: Trim the stems from the Brussels sprouts and remove any wilted outer leaves. Cut a small ‘X’ into the base of each sprout and 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 for 5 minutes until slightly tender. Drain thoroughly and set aside.
3. Temper the Spices: Heat ghee or coconut oil in a large pan over medium-high heat. Add the mustard seeds and urad dal. Sauté until the mustard seeds begin to pop and the dal turns golden-brown.
4. Sauté the Sprouts: Carefully add the curry leaves (they will splutter), followed by the drained Brussels sprouts, cayenne, garam masala, and nutmeg. Sauté for 3-4 minutes, stirring to coat the sprouts in the spices.
5. Steam to Finish: Reduce the heat to low, cover the pan, and let the sprouts steam for 5-10 minutes, or until they are tender to your liking.
6. Add Coconut: Uncover the pan, stir in the salt and shredded coconut, and toss gently to combine. Serve immediately, with an optional dollop of yogurt for a creamy finish.
Nutritional Information
• Per serving: Approx. 205 calories, 14.5g fat, 9.5g net carbs, and 6g protein. This recipe is naturally gluten-free. (Note: Values are estimates and can vary based on used).
Pro Tips
• Don’t Skip the ‘X’: Cutting a small cross into the base of each sprout isn’t just for looks; it helps the dense core cook as quickly and evenly as the delicate outer leaves.
• Listen for the Pop: Wait until the mustard seeds start to pop in the hot oil before adding other . This crucial step releases their nutty flavor and prevents any bitterness.
• Dry Sprouts are Key: After parboiling, make sure the sprouts are very well-drained. Excess water will steam the spices instead of frying them, which can dilute the overall flavor.
• Fresh vs. Dried Coconut: If you can’t find fresh shredded coconut, you can rehydrate unsweetened desiccated coconut. Simply soak it in a tablespoon of hot water for 10 minutes before adding it to the pan.
