Roasted Brussels Sprouts
Roasted Brussels Sprouts Recipe
Roasted Brussels sprouts are a delicious and nutritious side dish that can elevate any meal. This recipe transforms humble Brussels sprouts into a flavorful, tender on the inside, slightly crispy on the outside, and satisfying dish with a perfect balance of savory, sweet, and tangy notes. By combining Brussels sprouts with olive oil, balsamic vinegar, garlic, smoked paprika, and a touch of maple syrup, this dish becomes a crowd-pleaser that even veggie skeptics will love. Topped with crunchy nuts and sweet dried cherries or cranberries, it offers a delightful contrast of textures and flavors.
Not only is this recipe incredibly tasty, but it’s also packed with health benefits. Brussels sprouts are rich in fiber, vitamins C and K, and antioxidants, while olive oil and nuts provide heart-healthy fats. The addition of balsamic vinegar and garlic adds depth of flavor and boosts the dish’s nutritional profile with anti-inflammatory and immune-supporting properties. Whether you’re serving it at a holiday feast, a weeknight dinner, or as part of a vegan bowl, this roasted Brussels sprouts recipe is a versatile, wholesome, and easy-to-make side dish that complements a variety of mains. It’s proof that healthy eating can be both simple and delicious!
🍽 Roasted Brussels Sprouts | Serves: 2 | ⏱ Prep Time: 10 min | ⏱ Cook Time: 25 min
Roasted Brussels Sprouts Ingredients:
1 lb (450g) Brussels sprouts, trimmed and halved
2 tbsp olive oil (or avocado oil)
2 tbsp balsamic vinegar
1 tsp garlic powder
1 tsp smoked paprika
1 tsp chili flakes
1/2 tsp salt (or to taste)
1/4 tsp black pepper
1 tbsp maple syrup
2 tbsp chopped nuts
1-2 tbsp dried cherries or cranberries (optional, for sweetness)
Roasted Brussels Sprouts Instructions:
Preheat the oven to 400°F (200°C).
Prepare the Brussels sprouts: Trim the ends and cut them in half. Remove any loose or yellow outer leaves.
Season: In a large bowl, toss the Brussels sprouts with olive oil, balsamic vinegar (if using), garlic powder, smoked paprika, salt, and pepper. Mix well to ensure they’re evenly coated.
Roast: Spread the Brussels sprouts in a single layer on a baking sheet lined with parchment paper or a silicone mat. Make sure they’re not overcrowded to ensure even roasting.
Cook: Roast in the preheated oven for 20-25 minutes, flipping halfway through, until they’re tender and crispy on the edges.
Optional toppings: In the last 5 minutes of roasting, sprinkle chopped nuts (if using) on the baking sheet to toast them lightly. After roasting, toss the Brussels sprouts with dried cranberries for a sweet contrast.
Serve: Transfer to a serving dish and drizzle with a little extra balsamic vinegar or maple syrup if desired. Enjoy warm!
Tips:
For extra flavor, add a sprinkle of nutritional yeast before serving for a cheesy, umami taste.
Pair with a vegan dipping sauce like tahini or a creamy cashew-based dressing.
Health and Nutritional Value of Roasted Brussels Sprouts
Roasted Brussels sprouts are not only delicious but also incredibly nutritious, making them a fantastic addition to a healthy vegan diet. This recipe combines Brussels sprouts with wholesome ingredients like olive oil, balsamic vinegar, nuts, and dried fruit, creating a dish that’s rich in vitamins, minerals, antioxidants, and healthy fats. Here’s a breakdown of the health and nutritional benefits of the key ingredients:
1. Brussels Sprouts (1 lb / 450g)
Brussels sprouts are a cruciferous vegetable, closely related to broccoli, kale, and cauliflower. They are a nutritional powerhouse, offering:
High in Fiber: Supports digestive health, promotes satiety, and helps regulate blood sugar levels.
Rich in Vitamins: Packed with vitamin C (boosts immunity and skin health) and vitamin K (essential for bone health and blood clotting).
Antioxidants: Contains compounds like kaempferol and quercetin, which have anti-inflammatory and cancer-fighting properties.
Low in Calories: About 38 calories per 100g, making them a great choice for weight management.
Sulforaphane: A compound linked to detoxification and reduced inflammation.
2. Olive Oil (2 tbsp)
Olive oil is a heart-healthy fat that adds richness and helps roast the Brussels sprouts to perfection. It provides:
Monounsaturated Fats: Supports heart health by reducing bad cholesterol (LDL) and increasing good cholesterol (HDL).
Antioxidants: Contains vitamin E and polyphenols, which protect cells from oxidative damage.
Anti-Inflammatory Properties: Helps reduce inflammation in the body.
3. Balsamic Vinegar (2 tbsp)
Balsamic vinegar adds a tangy flavor and offers:
Low in Calories: Adds flavor without significant calories.
Antioxidants: Contains polyphenols that support heart health and may improve blood sugar control.
Digestive Benefits: May aid digestion and promote gut health.
4. Garlic Powder (1 tsp)
Garlic powder provides a savory flavor and health benefits, including:
Immune Support: Contains allicin, which has antimicrobial and immune-boosting properties.
Heart Health: May help lower blood pressure and cholesterol levels.
5. Smoked Paprika (1 tsp)
Smoked paprika adds a smoky flavor and:
Rich in Antioxidants: Contains carotenoids like beta-carotene, which support eye health.
Anti-Inflammatory: May help reduce inflammation in the body.
6. Chili Flakes (1 tsp)
Chili flakes add a spicy kick and:
Capsaicin: Boosts metabolism and may aid in weight management.
Pain Relief: Has natural pain-relieving properties.
7. Maple Syrup (1 tbsp)
Maple syrup adds a touch of sweetness and:
Natural Sweetener: Provides a healthier alternative to refined sugar.
Antioxidants: Contains small amounts of zinc and manganese, which support immunity and bone health.
8. Chopped Nuts (2 tbsp)
Nuts like pecans or walnuts add crunch and:
Healthy Fats: Rich in omega-3 fatty acids (especially walnuts), which support brain and heart health.
Protein and Fiber: Helps keep you full and satisfied.
Vitamins and Minerals: Provides magnesium, vitamin E, and selenium.
9. Dried Cherries or Cranberries (1-2 tbsp)
Dried fruit adds a sweet contrast and:
Antioxidants: High in anthocyanins, which protect cells from damage.
Fiber: Supports digestive health.
Natural Sugars: Provides a quick energy boost.
Overall Nutritional Profile
This recipe is:
Low in Calories: Approximately 150-200 calories per serving (depending on portion size).
High in Fiber: Supports gut health and keeps you full.
Rich in Vitamins and Minerals: Provides vitamin C, vitamin K, folate, and potassium.
Packed with Antioxidants: Helps combat oxidative stress and inflammation.
Balanced Macronutrients: Contains healthy fats, plant-based protein, and complex carbs.
Health Benefits
Supports Heart Health: Thanks to olive oil, nuts, and antioxidants.
Boosts Immunity: High in vitamin C and garlic’s antimicrobial properties.
Promotes Digestive Health: Fiber from Brussels sprouts and dried fruit.
Anti-Inflammatory: Ingredients like olive oil, garlic, and paprika reduce inflammation.
Weight Management: Low-calorie, high-fiber, and satiating.
This roasted Brussels sprouts recipe is a nutrient-dense, flavorful dish that supports overall health and well-being while being entirely plant-based. Enjoy it as part of a balanced vegan diet!
