Pan-Shaken Brussels Sprouts with Mushrooms
Featured on “My Greek Table – Flavors of Longevity,” this pan-shaken Brussels sprouts recipe combines the best of the Mediterranean diet in every bite—crisp Brussels sprouts, meaty mushrooms, thyme, orange zest, and antioxidant-rich pomegranate. Enjoying vegetables prepared with Greek olive oil and fresh herbs is a pillar of food as medicine and healthy eating. Inspired by Dr. William Li’s research on disease-fighting foods, this recipe delivers fiber, phytonutrients, and heart-healthy fats tied to longevity and wellness.
Ingredients
- 4 cups Brussels sprouts
- 3 tablespoons extra-virgin Greek olive oil
- ½ pound 225 g white button or cremini mushrooms
- 4 blackened fermented garlic cloves
- 1 1-inch/2.5 cm strip orange zest
- 1 star anise
- 6 fresh thyme sprigs
- ½ cup dry white wine
- Sea salt and freshly ground black pepper
- Smoked sea salt to finish
For garnish:
- 3 tablespoons Greek feta optional
- 4 tablespoons pomegranate seeds
Instructions
- Trim the tough root ends off the Brussels sprouts. Halve any large ones.
- Heat olive oil in a large skillet over medium heat; add Brussels sprouts.
- Cover and cook, shaking pan occasionally, for about 8 minutes, until browned and softened.
- Clean and halve or quarter mushrooms. Mash garlic.
- Add mushrooms and garlic to skillet; sauté 1-2 minutes.
- Stir in star anise, thyme, sea salt, pepper, and orange zest. Cover for 2-3 minutes.
- Add wine; cook uncovered 7–10 minutes, until tender but not mushy.
- Finish with smoked sea salt. Garnish with feta, pomegranate, and a drizzle of olive oil.
Notes
Nutrition Note
Brussels sprouts and mushrooms provide detoxifying antioxidants and fiber, while Greek olive oil adds heart-healthy monounsaturated fats that support longevity—essential principles of the Mediterranean diet.
Brussels sprouts and mushrooms provide detoxifying antioxidants and fiber, while Greek olive oil adds heart-healthy monounsaturated fats that support longevity—essential principles of the Mediterranean diet.
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