19 December 2018

Caramelised Onion Sprouts & Butter Beans

If you're a Brussels sprouts lover or even a hater, chances are you're going to eat some this Christmas - so you might as well find a delicious way to get along with this vegetable!

Whether you have this dish as a starter or side, it's sure to make you reevaluate your sprout hatred! Shredded Brussels sprouts, sauteed with sweet red onion and garlic until infused and golden, mixed with butterbeans and a light, creamy sauce, with parsley, thyme and a little vegan parmesan for seasoning.

The trick to more enjoyable sprouts is undoubtedly freshness, the fresher the better - they'll be sweeter, without the almost horseradish-like bitterness that can flavour older sprouts. My favourite sprouts are the ones you buy still attached to the stem - simply twist them off, give them a little wash and slice.

Sprouts are not only a festive tradition, but packed with the good stuff; iron for our blood maintenance, tons of vitamin C to not only help us absorb the iron, but also for our bone and tissue formation, vitamin A for our eyes and immune system and not to forget all the antioxidants and phytonutrients that help to protect our cells from damage and are thought to fight off certain diseases.

So get cooking and enjoy those sprouts! 
Caramelised Onion Sprouts & Butter Beans | Serves: 4 | Time: 25 mins

You'll need

  • Chopping board
  • Knife
  • Sautee pan / cast iron pan
  • Wooden spoon
  • Measuring cups and spoons


  • 1 tbsp olive oil
  • 1 large red onion
  • 2 large cloves garlic
  • 250g Brussels sprouts
  • 1 tin butter beans (in unsalted water)
  • 1 tsp vegan bouillon powder
  • 1/4 cup vegan parmesan
  • 1 tbsp lemon juice
  • 1 tbsp finely chopped fresh parsley
  • 1 tsp finely chopped fresh thyme
  • Pinch salt and pepper
  • Pinch chili flakes


  1. Peel and thinly slice the red onion. Heat the pan on a medium heat, then add a splash of olive oil and the sliced red onion. Saute for around 10 minutes, stirring often until soft and caramelised. Then crush in the garlic and cook for a few minutes, ensuring the garlic doesn't burn.
  2. Meanwhile prep the sprouts by removing the ends, then thinly slice. Add to the pan and cook for 5-10 minutes, until they start to turn golden, stirring every so often. 
  3. Once a little brown, add the whole can of butterbeans (including the water) into the pan, along with the parmesan, lemon juice and herbs. Simmer for a few minutes until the butter beans are heated through, then taste and add a pinch of salt, pepper and chili flakes as required.
  4. Serve up as a starter or side dish and enjoy!
Cassidy xx