Top Health Benefits of Vegan Brussels Sprouts Galette You Need to Know

Brussels sprouts are an excellent source of essential nutrients, making them a healthy addition to any meal. They are rich in vitamins such as vitamin C, which supports immune function, and vitamin K, essential for bone health and proper blood clotting. The high fiber content in Brussels sprouts aids digestion and promotes satiety, helping with weight management. Additionally, they contain antioxidants like glucosinolates, which may have cancer-fighting properties. The galette's crust, made from whole wheat flour or gluten-free flour, provides a source of complex carbohydrates, while the healthy fats from olive oil and coconut oil contribute to heart health. This dish is also rich in plant-based protein, making it a nutritious and satisfying vegan meal. The combination of these ingredients helps to stabilize blood sugar levels and maintain overall health, while also offering a delicious and filling option for plant-based diets.

Ingredients :

Wheat Flour : 2 Cup

Coconut Oil : 1/2 Cup

Vegetable Butter-

ice / Water : 5 Tablespoon

Salt : as needed

Brussels Sprouts : 350 g

Onion : 1 Piece

Garlic : 2 clove

Olive Oil : 2 Tablespoon

Thyme : 1 Teaspoon

black pepper : to taste

Almond milk : 2 Tablespoon

Incredible Vegan Brussels Sprout Galette - A golden, crispy treat that's as beautiful as it is delicious! Perfect for impressing guests or upgrading your vegetarian meals in under an hour!

Recipe :

For 4 people

Step 1: Prepare the Dough

Sift the flour and salt in a large bowl.
Use a fork or your fingertips to mix the cold coconut oil or vegan margarine into the flour until the mixture resembles breadcrumbs.
Add ice-cold water gradually, stirring to bring the dough together.
Form the dough into a disk, wrap it in plastic, and refrigerate for at least 30 minutes.

Step 2: Prepare the Brussels Sprouts

Slice the Brussels sprouts in half and toss them in olive oil, garlic, thyme, salt, and pepper.
Sauté them in a pan or roast them in the oven at 180°C (356°F) for 15 minutes until partially cooked.

Step 3: Roll Out the Dough

Preheat the oven to 180°C (356°F).
Roll out the chilled dough on a floured surface to about 3-4 mm thickness.
Shape the dough into a circle, leaving a 3-4 cm border around the edges.

Step 4: Assemble the Galette

Place the sautéed Brussels sprouts and caramelized onions in the center of the dough.
Fold the edges of the dough over the filling, creating a rustic, open tart shape.
Brush the edges of the dough with plant-based milk for a golden finish.

Step 5: Bake the Galette

Transfer the galette to a parchment-lined baking sheet and bake for 35 to 45 minutes until the crust is golden and crisp.

Step 6: Serve and Enjoy

Once baked, remove the galette from the oven and let it cool for a few minutes.
Slice and serve warm for a delicious and satisfying meal.

Enjoy your healthy and flavorful Brussels Sprouts Galette!

Tips and Tricks for Making the Perfect Vegan Brussels Sprouts Galette

When preparing the Brussels Sprouts Galette, it is essential to ensure that the Brussels sprouts are cut evenly to ensure uniform cooking. If using frozen Brussels sprouts, make sure they are thoroughly thawed and drained to avoid excess moisture that may make the galette soggy. While preparing the dough, keep the ingredients cold, especially the coconut oil or vegan margarine, to ensure the dough maintains a flaky texture. When folding the dough, don't overwork it; handle it gently to preserve its light and airy texture. For the filling, make sure to season the Brussels sprouts well, and sauté them lightly or roast them beforehand to enhance their flavor. Finally, for the best results, bake the galette on a parchment-lined baking sheet to prevent sticking and ensure an even golden-brown finish. Always monitor the baking time, as it can vary depending on the oven, and be prepared to adjust the time slightly for optimal texture and taste.

Nutritional Information and Diet Compatibility of Vegan Brussels Sprouts Galette

This Brussels Sprouts Galette is ideal for a variety of dietary preferences, especially vegan, vegetarian, gluten-free, and low-calorie diets. The galette is plant-based, making it perfect for those following vegan or vegetarian lifestyles, and it uses gluten-free flour to cater to individuals with gluten sensitivities or celiac disease. The use of healthy fats like olive oil and coconut oil makes this dish suitable for those following a low-calorie or heart-healthy diet. However, this recipe may not be suitable for ketogenic (keto) diets, as the dough contains carbs from flour, which would not fit into the strict carb limits of a keto plan. Additionally, this dish may not be ideal for high-protein diets, as it does not contain a significant amount of protein compared to meat-based dishes. While it can fit within the Mediterranean diet (Med Diet) due to its plant-based and nutrient-rich ingredients, it may require modifications for those on paleo diets, as some paleo followers avoid grains, even in gluten-free forms. Similarly, individuals following the DASH diet might find this galette suitable, as it aligns with the emphasis on fruits, vegetables, and whole grains, though portion control and the use of minimal added fats would be recommended for optimal results.