⏱ 25 min total

Vegan Brussels Sprouts Stew

Name: Vegan Brussels Sprouts Stew
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tbsp Coconut oil; ¼ tsp Mustard seeds; ½ tbsp Cilantro; 1 clove Garlic; ¼ medium Onion; ½ medium whole Tomatoes; ⅛ tsp Turmeric; ⅛ tsp Cayenne pepper; ½ tsp Curry powder; 2 tbsp Cashews; ¼ lb Brussels sprouts; ¼ dash Salt; ⁷⁄₁₆ cup Coconut milk; ¼ tsp Lemon juice

Per 1 serving · 329 g · 14 ingredients

Calories

400

20%
of a 2,000 cal day

Protein
10g
9% of calories
Carbs
25g
23% of calories
Fat
33g
68% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Vegan Brussels Sprouts Stew (329 g) has 400 calories, with 10 g of protein, 25 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (20% DV), dietary fiber (24% DV) and Vitamin C (122% DV). Keep an eye on saturated fat, which provides 116% of the daily value.

Per 100 g

121cal

low energy density

Protein per 100 cal

2.6g

Net carbs

18g

carbs minus fiber

Fiber

6.8g

6.4 g sugar

High in

20%+ of the daily value

Protein20%
Dietary fiber24%
Vitamin C122%
Vitamin K178%
Thiamine25%
Vitamin B635%

Good source of

10–19% of the daily value

Vitamin E12%
Niacin14%
Pantothenic acid16%
Calcium10%
Selenium11%

Watch

20%+ of the daily value

Saturated fat116%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Halve the Brussels sprouts, dice the tomatoes, finely dice the onion, peel and smash the garlic cloves into a paste, and chop the cilantro. Set all aside.
2
Heat half of the coconut oil over medium heat in a wide saucepan and add the mustard seeds. When they begin to sputter, add the cilantro and garlic, and sauté for about a minute.
3
Add the onions and sauté for a minute until they begin to turn translucent. Add the tomatoes, curry powder, cayenne, and turmeric. Sauté, stirring frequently, until the tomatoes release most of their liquid and become pulpy.
4
Add the cashews, Brussels sprouts, and salt to taste. Cover the saucepan and let the Brussels sprouts become tender, about 5-8 minutes. Stir occasionally to prevent sticking, adding a couple of tablespoons of water if needed.
5
Add half of the coconut milk and let the sauce come to a simmer. Check if the Brussels sprouts are tender by piercing one with a fork. Add the remaining coconut milk and warm through without boiling.
6
Adjust salt to taste and serve hot with a squeeze of fresh lemon juice.

Vitamins & minerals

Amounts for 1 serving (329 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	75 μg	8%
Vitamin C	110 mg	122%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	214 μg	178%
Thiamine	0.3 mg	25%
Riboflavin (B2)	0.1 mg	8%
Niacin	2 mg	14%
Vitamin B6	0.5 mg	35%
Folate (B9)	103 μg	26%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	16%
Choline	38 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	96 mg	10%
Iron	7 mg	84%
Potassium	995 mg	21%
Magnesium	136 mg	32%
Phosphorus	308 mg	44%
Zinc	2 mg	20%
Copper	1 mg	77%
Manganese	2 mg	77%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	69 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	855 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,582 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	4 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.5 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 400 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Vegan Brussels Sprouts Stew?

One serving of Vegan Brussels Sprouts Stew (1 serving) has 400 calories, which works out to 121 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Vegan Brussels Sprouts Stew high in protein?

It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Brussels Sprouts Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Brussels Sprouts Stew?

88 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Vegan Brussels Sprouts Stew?

6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (329 g)

Calories400

% Daily Value*

Total fat 33g	42%
Saturated fat 23g	116%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 88mg	4%
Total carbohydrate 25g	9%
Dietary fiber 6.8g	24%
Total sugars 6.4g
Protein 10g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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