Brussels Sprouts and Feta Salad

A new way to eat Brussel sprouts for the Diabetic and Vegetarian.

Brussel sprouts used not to be my ‘favourite vegetable’! But, after a few winters in Britain, I came to understand that sprouts can be sweet. They like the cold (even if I don’t), with the frosts and snow being the secret to growing really good sprouts. So, my top tip is don’t buy sprouts until after the first frost of the winter.

I have explored options beyond the Brussel sprout and chestnut tradition of Christmas or sprouts and bacon; both tasty but there is more to this much maligned vegetable. Sprouts provide an interesting salad alternative for winter. They are sweetest when small; and, here, the salty feta compliments surprisingly well. It makes a light meal with a baguette or is a good addition to a selection of salads.

Diets for which Brussel Sprout and Feta Salad is suitable:

Diabetic, Gluten Free, Low Calorie, Low Fat, Nut Free and Vegetarian.


Preparation: 15 mins | Cooking: 5 mins | Serves: 4

1 red onion, medium
150 gm /5 oz brussel sprouts
100gm /1 cup feta cheese

1 tbsp olive oil*
1 tsp lemon juice
1/4 tsp salt
1/2 tsp black pepper, cracked


BOIL a pot of water.
TRIM the stalk and remove any blemished outer leaves from the sprouts.
ADD sprouts to boiling water for approximately 5 minutes. They should maintain a firm texture though not be as crunchy (nb: texture is very hard describe in words!).
RINSE under cold water to stop them cooking.
SLICE the sprouts in half.
CUBE the feta.
CHOP the red onion finely.
STIR the chopped onion in with the sprouts and feta.
MIX salad dressing ingredients.
POUR the dressing over the salad and mix through.


– One salad as part of a selection.
– Try with crusty bread as a light meal.


*Reduce the oil in the dressing for an Low Fat diet.

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