When it comes to healthy eating, few food groups are as nutrient-dense and versatile as cruciferous vegetables. These superfoods, which include broccoli, cauliflower, kale, and more, have been touted for their potential health benefits, from fighting cancer to supporting digestive health. And yet, many of us may struggle to incorporate these veggies into our diets in a way that’s both delicious and satisfying. That’s why we’ve rounded up 20 mouthwatering recipes that showcase the best of cruciferous vegetables in all their glory.
From hearty casseroles to vibrant salads and crispy roasted sides, these recipes are sure to inspire you to get creative with your cooking and prioritize these nutritious ingredients on your plate. Whether you’re a seasoned cook or just starting out, we’ve got something for everyone. So go ahead, get cooking, and discover the amazing flavors and health benefits that cruciferous vegetables have to offer!
Roasted Brussels Sprouts with Balsamic Glaze
Elevate your side dish game with this simple yet impressive recipe that combines the natural sweetness of Brussels sprouts with the tanginess of balsamic glaze.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt, to taste
– 1/4 cup balsamic vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss the Brussels sprouts with olive oil, salt, and a pinch of pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized, stirring occasionally.
4. While the sprouts are roasting, combine balsamic vinegar and honey in a small saucepan.
5. Bring to a simmer over medium heat and cook for 5-7 minutes or until thickened slightly.
6. Remove the Brussels sprouts from the oven and toss with the balsamic glaze.
7. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Creamy Cauliflower Mash with Garlic
Transform cauliflower into a rich and creamy side dish infused with the pungency of garlic. This recipe is perfect for pairing with roasted meats or as a comforting accompaniment to your favorite soups.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, minced
– 2 tablespoons unsalted butter
– 1/4 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower florets with 1 tablespoon of butter, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a saucepan, combine remaining 1 tablespoon of butter, garlic, and heavy cream. Bring to a simmer over medium heat.
4. Remove roasted cauliflower from the oven and add it to the saucepan with the garlic-garlic mixture. Mash with a potato masher or a fork until creamy and smooth.
5. Season with additional salt and pepper if needed. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Kale and Broccoli Stir-Fry with Sesame Seeds
A nutrient-packed and flavorful stir-fry that combines the earthy sweetness of kale and broccoli with the nutty crunch of sesame seeds.
Ingredients:
– 2 cups kale, stems removed and chopped
– 1 cup broccoli florets
– 1 tablespoon vegetable oil
– 1 clove garlic, minced
– 1 teaspoon grated fresh ginger
– Salt and pepper to taste
– 2 tablespoons sesame seeds
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the garlic and ginger; cook for 1 minute, until fragrant.
3. Add the broccoli; cook for 3-4 minutes, until tender-crisp.
4. Add the kale; cook for an additional 2-3 minutes, until wilted.
5. Sprinkle with sesame seeds and season with salt and pepper to taste.
Cooking Time: 10-12 minutes
Grilled Cabbage Steaks with Lemon Tahini Drizzle
Elevate your vegetable game with this unique and flavorful recipe that turns cabbage into a tender, savory “steak.” The creamy lemon tahini drizzle adds a bright and tangy touch to this delightful dish.
Ingredients:
– 2 large heads of cabbage
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper, to taste
– 1/2 cup tahini
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon water
– Optional: chopped fresh parsley or thyme for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Cut cabbage into 1-inch thick “steaks” and season with salt, pepper, and garlic.
3. Brush both sides of the cabbage steaks with olive oil.
4. Grill the cabbage steaks for 4-5 minutes per side, or until tender and slightly charred.
5. Meanwhile, mix tahini, lemon juice, and water in a small bowl until smooth.
6. Drizzle the lemon tahini mixture over the grilled cabbage steaks.
7. Garnish with chopped parsley or thyme, if desired.
Cooking Time: 15-20 minutes
Spicy Roasted Cauliflower Tacos
Elevate your taco game with this flavorful and spicy roasted cauliflower recipe! Perfect for a quick weeknight dinner or a vibrant addition to your next taco party.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– 1/4 tsp cayenne pepper
– Salt and pepper to taste
– 8-10 corn tortillas
– Lime wedges, for serving (optional)
– Sliced radishes, avocado, or sour cream, for topping (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower with olive oil, cumin, smoked paprika, and cayenne pepper.
3. Spread cauliflower on a baking sheet in a single layer. Roast for 20-25 minutes or until tender and slightly caramelized.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Assemble tacos by placing roasted cauliflower onto warmed tortillas and topping with desired fixings.
Cooking Time: 25 minutes
Cheesy Broccoli and Cauliflower Casserole
A creamy, comforting casserole that combines the best of both worlds – broccoli and cauliflower. This easy-to-make recipe is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 1 head of broccoli, broken into florets
– 1 head of cauliflower, broken into florets
– 2 tablespoons butter
– 1 cup grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 1/2 cup all-purpose flour
– 1 1/2 cups milk
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, melt butter over medium heat. Add broccoli and cauliflower; cook until tender, about 5 minutes.
3. In a separate bowl, whisk together flour and milk until smooth. Pour mixture over vegetables in the skillet; stir to combine.
4. Transfer mixture to a 9×13-inch baking dish. Top with cheddar and Parmesan cheese.
5. Bake for 25-30 minutes or until golden brown and bubbly.
Cooking Time: 25-30 minutes
Garlic Butter Sautéed Brussels Sprouts
A flavorful and nutritious side dish that’s perfect for any occasion. This simple recipe brings out the natural sweetness of Brussels sprouts with a rich garlic butter sauce.
Ingredients:
– 1 pound fresh Brussels sprouts, trimmed
– 2 tablespoons unsalted butter
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Heat butter in a large skillet over medium-high heat.
2. Add garlic and sauté for 1 minute until fragrant.
3. Add Brussels sprouts, cut side up, in a single layer.
4. Cook for 5-7 minutes or until they start to caramelize, stirring occasionally.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 12-15 minutes
Kale and Apple Salad with Walnuts
This refreshing salad combines the earthy sweetness of kale, the crunch of apples, and the nutty flavor of walnuts for a delightful fall treat.
Ingredients:
– 4 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 Granny Smith apples, diced
– 1/2 cup chopped fresh walnuts
– 2 tbsp apple cider vinegar
– 1 tsp honey
– Salt and pepper to taste
Instructions:
1. In a large bowl, massage the kale with your hands for about 2 minutes until it becomes tender and slightly soft.
2. Add the diced apples and chopped walnuts to the bowl. Toss gently to combine.
3. In a small bowl, whisk together apple cider vinegar and honey until well combined. Pour over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None! This salad is ready in minutes.
Steamed Broccoli with Lemon Zest and Parmesan
This simple yet flavorful recipe adds a burst of citrusy freshness to the classic steamed broccoli, paired with a sprinkle of nutty Parmesan cheese.
Ingredients:
• 1 bunch of broccoli (about 2 lbs)
• 2 lemons
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil
• Salt and pepper to taste
Instructions:
1. Rinse the broccoli under cold water, then cut it into florets.
2. In a large pot with a steamer basket, add 2 inches of water. Bring to a boil, then reduce heat to a simmer.
3. Add the broccoli to the steamer basket and steam for 5-7 minutes, or until tender but still crisp.
4. While the broccoli is steaming, zest one lemon using a zester or fine grater, set aside.
5. Once the broccoli is cooked, remove from heat and toss with olive oil, salt, and pepper to taste.
6. Sprinkle the Parmesan cheese over the broccoli, followed by the lemon zest.
7. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Roasted Cauliflower and Chickpea Curry
Roasted Cauliflower and Chickpea Curry: A flavorful and nutritious vegetarian dish that combines the sweetness of roasted cauliflower with the creamy richness of a chickpea curry sauce.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 medium-sized cans of chickpeas (14 oz each)
– 2 tablespoons of olive oil
– 1 onion, diced
– 3 cloves of garlic, minced
– 1 teaspoon of ground cumin
– 1 teaspoon of curry powder
– 1/2 teaspoon of turmeric
– 1/2 teaspoon of cayenne pepper (optional)
– 1 can of coconut milk (14 oz)
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Toss the cauliflower florets with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large pan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and cook until translucent.
4. Add the minced garlic, cumin, curry powder, turmeric, and cayenne pepper (if using) to the pan. Cook for 1-2 minutes or until fragrant.
5. Stir in the chickpeas and coconut milk. Bring the mixture to a simmer and let cook for 10-15 minutes or until heated through.
6. Serve the curry over the roasted cauliflower, garnished with fresh cilantro leaves.
Cooking Time: 35-40 minutes
Baked Broccoli Tots with Spicy Aioli
Transform broccoli into crispy, cheesy bites and pair them with a spicy aioli for a delicious snack or appetizer.
Ingredients:
– 2 cups broccoli florets
– 1 cup panko breadcrumbs
– 1/4 cup grated Parmesan cheese
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Spicy Aioli (recipe below)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, toss broccoli with panko breadcrumbs, Parmesan cheese, and a pinch of salt and pepper.
3. Beat the egg in a separate bowl. Add the olive oil and mix well.
4. Toss the broccoli mixture with the egg mixture until evenly coated.
5. Line a baking sheet with parchment paper and arrange the broccoli tots in a single layer.
6. Bake for 20-25 minutes, or until golden brown.
Spicy Aioli:
– 1/2 cup mayonnaise
– 1 tablespoon Dijon mustard
– 1 teaspoon sriracha sauce
– Salt and pepper to taste
Mix all ingredients in a bowl until smooth. Serve the baked broccoli tots with a dollop of spicy aioli for an added kick!
Shredded Brussels Sprouts Salad with Cranberries
This refreshing salad combines the earthy sweetness of shredded Brussels sprouts with the tartness of cranberries, all tied together with a zesty vinaigrette. Perfect for a light and healthy side dish or as a unique addition to your holiday menu.
Ingredients:
– 1 pound Brussels sprouts
– 1/2 cup chopped fresh cranberries
– 1/4 cup chopped pecans (optional)
– 2 tablespoons apple cider vinegar
– 1 tablespoon olive oil
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C). Toss Brussels sprouts with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender and caramelized.
2. In a large bowl, combine shredded roasted Brussels sprouts, chopped cranberries, and pecans (if using).
3. In a small bowl, whisk together apple cider vinegar and remaining 1 tablespoon olive oil. Pour dressing over the salad and toss to combine.
4. Season with salt and pepper to taste. Serve immediately.
Cooking Time: 20-25 minutes
Creamy Broccoli and Cheddar Soup
This comforting soup is a perfect blend of tender broccoli, rich cheddar cheese, and creamy goodness, making it a delightful meal or snack for any time of the year.
Ingredients:
– 2 cups broccoli florets
– 2 tablespoons butter
– 1 medium onion, chopped
– 4 cups chicken broth
– 1 cup milk
– 1 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened.
2. Add the broccoli florets and cook for 3-4 minutes, or until tender.
3. Pour in the chicken broth and bring the mixture to a boil. Reduce the heat and simmer for 10 minutes.
4. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend, then return it to the pot.
5. Stir in the milk and cheddar cheese until melted and smooth. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped herbs or chives if desired.
Cooking Time: 20-25 minutes
Cauliflower Rice Stir-Fry with Vegetables
A flavorful and nutritious stir-fry made with cauliflower “rice” and a variety of colorful vegetables.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 1 cup broccoli florets
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: your favorite stir-fry protein (e.g., chicken, tofu, or shrimp)
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
3. In the preheated skillet, add 1 tablespoon of oil and cook the onion for 2-3 minutes, or until softened.
4. Add the garlic, bell peppers, and broccoli. Cook for an additional 5 minutes, stirring frequently.
5. Add the cauliflower “rice” to the skillet and stir-fry for 2-3 minutes, breaking up any clumps with a spatula.
6. Season with soy sauce, salt, and pepper to taste.
7. Serve hot, garnished with green onions or sesame seeds if desired.
Cooking Time: 15-20 minutes
Roasted Cabbage Wedges with Mustard Sauce
Transform humble cabbage into a flavorful and crunchy side dish with this simple recipe. A tangy mustard sauce adds an extra layer of delight to these roasted cabbage wedges.
Ingredients:
– 1 head of cabbage, cored and cut into 8 wedges
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup whole-grain mustard
– 2 tablespoons honey
– 1 tablespoon apple cider vinegar
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cabbage wedges with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until caramelized and tender.
4. In a small bowl, whisk together mustard, honey, and vinegar.
5. Serve roasted cabbage wedges with mustard sauce drizzled over the top.
Cooking Time: 20-25 minutes
Kale and White Bean Soup with Herbs
This hearty soup combines the nutritional benefits of kale and cannellini beans with the freshness of herbs, making it a perfect comfort food for any time of year.
Ingredients:
– 2 cups chopped kale
– 1 can (15 oz) cannellini beans, drained and rinsed
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the vegetable broth, kale, cannellini beans, thyme, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the kale is tender.
4. Serve hot, garnished with fresh parsley or basil leaves.
Cooking Time: 30-40 minutes
Broccoli and Cauliflower Gratin
This rich and satisfying side dish combines tender broccoli and cauliflower with a velvety sauce, perfect for accompanying roasted meats or as a standalone vegetarian option.
Ingredients:
– 2 cups broccoli florets
– 1 cup cauliflower florets
– 2 tablespoons unsalted butter
– 1/2 cup heavy cream
– 1/4 cup grated cheddar cheese
– 1/4 cup breadcrumbs
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large saucepan, steam broccoli and cauliflower until tender.
3. In a separate pan, melt butter over medium heat. Add heavy cream and bring to a simmer.
4. Remove from heat and stir in cheddar cheese until melted.
5. In a baking dish, arrange steamed vegetables in a single layer. Pour creamy sauce over the top.
6. Sprinkle breadcrumbs and season with salt and pepper.
7. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Spicy Sautéed Bok Choy with Ginger
A flavorful and nutritious side dish that pairs perfectly with your favorite stir-fry or as a standalone veggie delight.
Ingredients:
– 1 bunch bok choy, cleaned and separated into leaves and stalks
– 2 inches fresh ginger, peeled and grated
– 1 tablespoon vegetable oil
– 1 clove garlic, minced
– 1 teaspoon soy sauce (or to taste)
– 1/4 teaspoon red pepper flakes (or more to desired spiciness)
– Salt and pepper, to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add grated ginger and cook until fragrant, about 30 seconds.
3. Add garlic and cook for an additional 15 seconds.
4. Add bok choy leaves and stalks; stir-fry until slightly wilted, about 2-3 minutes.
5. In a small bowl, whisk together soy sauce and red pepper flakes. Pour mixture over bok choy; stir-fry for an additional minute.
6. Season with salt and pepper to taste.
7. Garnish with green onions (if using).
8. Serve immediately.
Cooking Time: 10-12 minutes
Roasted Brussels Sprouts and Sweet Potatoes
A delicious and healthy side dish that combines the earthy flavor of Brussels sprouts with the natural sweetness of sweet potatoes. This simple recipe yields a flavorful and nutritious accompaniment to your favorite meals.
Ingredients:
– 1 pound Brussels sprouts, trimmed and halved
– 2 large sweet potatoes, peeled and cubed
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes (for a spicy kick)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss Brussels sprouts with 1 tablespoon of olive oil, salt, and pepper.
3. On a separate baking sheet, toss sweet potatoes with the remaining 1 tablespoon of olive oil, salt, and pepper.
4. Roast Brussels sprouts in the oven for 20-25 minutes or until caramelized and tender.
5. After 15 minutes of roasting Brussels sprouts, add the sweet potatoes to the oven and continue roasting for an additional 10-15 minutes or until tender.
6. Remove from oven and season with red pepper flakes (if using).
7. Serve hot and enjoy!
Cooking Time: Approximately 30-40 minutes.
Creamy Garlic Parmesan Roasted Cauliflower
A flavorful and creamy twist on traditional roasted cauliflower, this recipe combines the simplicity of roasting with the richness of garlic, parmesan, and cream.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 cloves of garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon unsalted butter
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, toss cauliflower with garlic, Parmesan cheese, and butter until well coated.
3. Spread the mixture in a single layer on a baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until cauliflower is tender and lightly browned.
5. Remove from oven and stir in heavy cream to coat.
6. Season with salt and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 20-25 minutes
Summary
Discover the delicious world of cruciferous vegetables with these 20 mouth-watering recipes! From classic roasts to creative stir-fries, these healthy dishes will inspire you to get cooking. Enjoy roasted Brussels sprouts with a sweet balsamic glaze, creamy cauliflower mash with garlic, and spicy roasted cauliflower tacos. Try your hand at cheesy broccoli and cauliflower casserole or baked broccoli tots with a zesty aioli. Whether you’re in the mood for something light and refreshing or hearty and comforting, these recipes are sure to please.
