Pan-Shaken Brussels Sprouts with Mushrooms

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Featured on “My Greek Table – Flavors of Longevity,” this pan-shaken Brussels sprouts recipe combines the best of the Mediterranean diet in every bite—crisp Brussels sprouts, meaty mushrooms, thyme, orange zest, and antioxidant-rich pomegranate. Enjoying vegetables prepared with Greek olive oil and fresh herbs is a pillar of food as medicine and healthy eating. Inspired by Dr. William Li’s research on disease-fighting foods, this recipe delivers fiber, phytonutrients, and heart-healthy fats tied to longevity and wellness.

Course side dishes

Cuisine Mediterranean diet, vegetarian

Keyword Brussels sprouts recipe, Dr. William Li, Flavors of Longevity, Food as Medicine, greek vegetarian dish, longevity ingredients, My Greek Table

PREP TIME 15 minutes

COOK TIME 20 minutes

TIME 35 minutes

SERVES 6

Ingredients

4 cups Brussels sprouts
3 tablespoons extra-virgin Greek olive oil
½ pound 225 g white button or cremini mushrooms
4 blackened fermented garlic cloves
1 1-inch/2.5 cm strip orange zest
1 star anise
6 fresh thyme sprigs
½ cup dry white wine
Sea salt and freshly ground black pepper
Smoked sea salt to finish

For garnish:

3 tablespoons Greek feta optional
4 tablespoons pomegranate seeds

Instructions

Trim the tough root ends off the Brussels sprouts. Halve any large ones.
Heat olive oil in a large skillet over medium heat; add Brussels sprouts.
Cover and cook, shaking pan occasionally, for about 8 minutes, until browned and softened.
Clean and halve or quarter mushrooms. Mash garlic.
Add mushrooms and garlic to skillet; sauté 1-2 minutes.
Stir in star anise, thyme, sea salt, pepper, and orange zest. Cover for 2-3 minutes.
Add wine; cook uncovered 7–10 minutes, until tender but not mushy.
Finish with smoked sea salt. Garnish with feta, pomegranate, and a drizzle of olive oil.

Notes

Nutrition Note
Brussels sprouts and mushrooms provide detoxifying antioxidants and fiber, while Greek olive oil adds heart-healthy monounsaturated fats that support longevity—essential principles of the Mediterranean diet.