Shaved Brussels Sprout Salad

We know that Brussels sprouts are nutritional stars — one cup has fewer than 40 calories, is chock full of fiber, potassium, vitamin C, vitamin A, B vitamins such as folate, and even contains calcium, iron and protein! But a food trend? You bet. Recipes for Brussels sprout salads abound, and versions of this beautiful dish are being served at restaurants across the country — with good reason.

Even if you’re not a fan of cooked Brussels sprouts (I know, some of us have scary memories from childhood dinners), try this delicious salad. The sprouts are pleasantly crunchy when raw, and lack the bitterness of boiled or cooked sprouts. Buy sprouts that are as fresh as possible.


Shaved Brussels Sprout Salad

Recipe by Cara Anselmo, MS, RDN, CDN

Serves 4

Ingredients
1 lb fresh raw Brussels sprouts
1 Bosc pear, thinly sliced
1 cup hazelnuts or walnuts, roughly chopped
½ small red onion, thinly sliced (optional)
1 cup finely shredded Pecorino Romano cheese
¼ cup olive oil
1-2 Tbs lemon juice
Black pepper, to taste

Instructions

  1. Preheat oven to 400*F.
  2. Wash Brussels sprouts and pat dry. Trim away and discard any hard stems and discolored outer leaves.
  3. Using a mandoline or very sharp paring knife, slice Brussels sprouts as finely as possible.  Go for paper-thin. It takes time, but it results in the lightest, tastiest and most appealing-looking salad.
  4. Place nuts on baking tray and toast in oven for 5 minutes or until they just start to turn deeper brown. Keep an eye on them, as they can go from toasted to burnt in seconds!
  5. In a large bowl, combine sprouts, pears, toasted nuts and onions (if using) and toss with olive oil and lemon juice. 
  6. Add shredded cheese and toss to distribute evenly. Add black pepper to taste.
Cara Anselmo on Twitter
Cara Anselmo
Cara Anselmo, MS, RDN, is a nutritionist and certified yoga instructor in New York City. Follow Cara on Twitter.