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Introduction
The humble Brussels sprout has come a long way from being the dreaded vegetable on many dinner plates. This maple-glazed hash represents the modern renaissance of this nutritious cruciferous veggie, paired with tempeh - a traditional Indonesian soy product. The dish beautifully marries North American and Asian influences, showcasing how global cuisine has evolved to create healthier, plant-based options. Originally popularized in the health food movement of the 1960s and 70s, tempeh has now found its way into mainstream cooking, offering a protein-packed alternative to meat. This hash is perfect for autumn when Brussels sprouts are at their peak, making it an ideal dish for cozy weekend brunches or hearty weeknight dinners.
Ingredients
• 1 pound Brussels sprouts, trimmed and halved
• 8 ounces tempeh, crumbled into bite-sized pieces
• 3 tablespoons extra-virgin olive oil, divided
• 2 tablespoons pure maple syrup
• 1 tablespoon tamari or low-sodium soy sauce
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1 medium red onion, diced
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley, for garnish (optional)
Step 1:
In a large mixing bowl, combine crumbled tempeh, 1 tablespoon olive oil, maple syrup, tamari, smoked paprika, garlic powder, salt, and pepper. Toss to coat evenly and set aside to marinate for 5 minutes.
Step 2:
Heat 1 tablespoon olive oil in a large skillet or cast-iron pan over medium-high heat. Add the marinated tempeh and cook for 5-7 minutes, stirring occasionally, until golden brown and crispy. Remove from the pan and set aside.
Step 3:
In the same pan, add the remaining 1 tablespoon olive oil. Add Brussels sprouts, cut-side down, and cook for 5 minutes without stirring to allow them to caramelize.
Step 4:
Add diced red onion to the pan with the Brussels sprouts. Stir and cook for an additional 5-7 minutes, until the onions are translucent and the Brussels sprouts are tender and golden brown.
Step 5:
Add minced garlic to the pan and cook for 1 minute, until fragrant.
Step 6:
Return the cooked tempeh to the pan and stir to combine all ingredients. Cook for an additional 2-3 minutes to reheat the tempeh and meld the flavors.
Step 7:
Remove from heat, garnish with fresh parsley if desired, and serve hot.
Q: Can I use frozen Brussels sprouts?
A: Fresh Brussels sprouts are recommended for best texture and caramelization, but frozen can be used in a pinch. Thaw and pat dry before cooking.
Q: Is this recipe gluten-free?
A: It can be gluten-free if you use tamari instead of soy sauce and ensure your tempeh is gluten-free (some varieties contain gluten).
Q: How can I make this recipe lower in carbs?
A: To reduce carbs, you can omit the maple syrup or use a sugar-free maple-flavored syrup alternative.
• For a gluten-free option, ensure you use certified gluten-free tamari instead of soy sauce.
• You can substitute tempeh with firm tofu or seitan for different protein options.
• For added crunch, consider adding 1/4 cup of chopped walnuts or pecans to the hash.
• If Brussels sprouts are not in season, you can use shredded cabbage as a substitute.
• For a spicier version, add 1/4 teaspoon of red pepper flakes to the seasoning mix.
• Choose organic ingredients when possible for optimal flavor and nutritional benefits.
Serve hot as a main dish or side. For a complete meal, pair with quinoa or brown rice.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave.
While the tempeh is marinating, prep the Brussels sprouts and onion to save time.
- Ensure the pan is hot before adding the Brussels sprouts to achieve a good caramelization
- Don't overcrowd the pan when cooking the tempeh to ensure it gets crispy
- Adjust the cooking time for Brussels sprouts based on their size to avoid overcooking
For a heartier meal, add diced sweet potato or butternut squash. For a non-vegan version, top with a fried egg or crumbled bacon.
Pair with a crisp white wine like Sauvignon Blanc or a light-bodied ale. For a non-alcoholic option, try sparkling water with a splash of apple cider vinegar.
Best in fall and winter when Brussels sprouts are in season, but can be enjoyed year-round.
Contains soy (tempeh and tamari/soy sauce). May contain gluten depending on the tempeh and soy sauce used. Recipes contains tree nuts if using optional walnuts or pecans.
