How to Blanch Brussels Sprouts and Then Saute Them in Olive Oil

Brussels Sprouts
Image Credit: Ozgur Coskun/iStock/Getty Images

Though these tiny cruciferous vegetables look like a pint-sized version of a head of cabbage, Brussels sprouts pack a flavor that's all their own. Rather high in protein for a vegetable, Brussels sprouts provide 2 g of protein in just a 1/2-cup serving. While just blanching the Brussels sprouts can make them tender enough to be enjoyable, sautéing them in olive oil after blanching can help to lend flavor to these veggies.

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Step 1

Wash the Brussels sprouts under cool running water to remove any dirt or pesticides.


Step 2

Peel away any damaged or discolored leaves and discard them.

Step 3

Drop the Brussels sprouts into a pot of enough boiling water to cover them completely.

Step 4

Boil the Brussels sprouts for five minutes.

Step 5

Remove the Brussels sprouts from the pot with a slotted spoon and drop them into a bowl of ice water to halt the cooking process.


Step 6

Heat 2 to 3 tbsp. of olive oil in a sauté pan.

Step 7

Place the Brussels sprouts into the pan and stir them with a spoon to make sure they become evenly coated with the oil.

Step 8

Season the Brussels sprouts to taste with salt, pepper and other seasonings.

Step 9

Remove the Brussels sprouts from the pan with a slotted spoon and place them into a dish for serving.

Things You'll Need

  • Pot

  • Slotted spoon

  • Bowl

  • Ice cubes

  • Pan

  • Olive oil

  • Salt

  • Pepper


Overcooking Brussels sprouts can turn them mushy. Watch them closely during the cooking process, testing them periodically with a fork. The final product should be heated through and firm. Store the sautéed Brussels sprouts in the refrigerator for two to three days, or in the freezer in an airtight container or freezer bag for up to one year.