Vegan Roasted Brussel Sprouts
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Farm-to-Table Roasted Brussel Sprouts

5.0 from 2 votes

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Embrace the wholesome goodness of nature with this Rustic Roasted Brussels Sprouts Medley. A celebration of garden-fresh flavors, this dish is a testament to how simple ingredients can come together to create a symphony of taste that’s both nourishing and satisfying.

Perfect for a cozy night in or as a vibrant side dish, this recipe is a testament to the power of plant-based eating.

Five Reasons Your Body Will Love This Meal

  1. Rich in Antioxidants: Brussels sprouts are loaded with vitamin C and vitamin K, offering a boost to your immune system and bone health.
  2. Heart Healthy: The olive oil and garlic used in roasting are known for their benefits to heart health.
  3. Fiber-Full: High in fiber, this dish can aid in digestion and help maintain a healthy gut.
  4. Low Calorie: Brussels sprouts are low in calories yet high in fiber and nutrients, making them an ideal component of a weight management diet.
  5. Anti-Inflammatory: The ingredients have natural anti-inflammatory properties, helping to reduce stress on your body’s systems.

Nutritional Information (per serving)

  • Calories: 150
  • Protein: 6g
  • Carbohydrates: 18g
  • Fiber: 7g
  • Sugars: 4g
  • Fat: 7g
  • Saturated Fat: 1g
  • Sodium: 30mg
  • Cholesterol: 0mg

Ingredients

  • 2 cups of Brussels sprouts, halved
  • 1 cup cherry tomatoes
  • 1/4 cup green olives, pitted
  • 4 cloves of garlic, unpeeled
  • 2 tablespoons extra virgin olive oil
  • Fresh thyme
  • Salt and pepper to taste

Step-by-Step Instructions

  1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This high temperature is key for getting those beautifully caramelized edges.
  2. Prep Your Veggies: Wash the Brussels sprouts and halve them. Rinse cherry tomatoes and green olives. Leave the garlic cloves unpeeled; they will roast to sweet perfection.
  3. Season: Toss the Brussels sprouts, tomatoes, olives, and garlic with olive oil in a large bowl. Sprinkle with salt and pepper, and mix until everything is well coated.
  4. Roast: Spread the mixture out on a baking sheet. Ensure the Brussels sprouts are cut-side down for optimal roasting. Disperse sprigs of fresh thyme over the top.
  5. Cook to Perfection: Roast in the oven for about 20-25 minutes. The dish is done when the Brussels sprouts are tender on the inside and crispy on the outside, and the tomatoes are soft and bursting.
  6. Serve and Enjoy: Remove from the oven and let it cool slightly. Discard the thyme sprigs and squeeze the roasted garlic out of its skin. Toss gently to distribute the soft garlic throughout the dish.

Farm-to-Table Roasted Brussel Sprouts

Recipe by Dr. Hailee
5.0 from 2 votes
Servings

4

servings
Prep time

10

minutes
Cooking time

25

minutes
Total time

35

minutes

Perfect for a cozy night in or as a vibrant side dish, this Roasted Brussel Sprouts recipe is a testament to the power of plant-based eating.

Ingredients

  • 2 cups 2 Brussels sprouts, halved

  • 1 cup 1 cherry tomatoes

  • 1/4 cup 1/4 green olives, pitted

  • 4 cloves 4 garlic, unpeeled

  • 2 tablespoons 2 extra virgin olive oil

  • Fresh thyme

  • Salt and pepper to taste

Directions

  • Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This high temperature is key for getting those beautifully caramelized edges.
  • Prep Your Veggies: Wash the Brussels sprouts and halve them. Rinse cherry tomatoes and green olives. Leave the garlic cloves unpeeled; they will roast to sweet perfection.
  • Season: Toss the Brussels sprouts, tomatoes, olives, and garlic with olive oil in a large bowl. Sprinkle with salt and pepper, and mix until everything is well coated.
  • Roast: Spread the mixture out on a baking sheet. Ensure the Brussels sprouts are cut-side down for optimal roasting. Disperse sprigs of fresh thyme over the top.
  • Cook to Perfection: Roast in the oven for about 20-25 minutes. The dish is done when the Brussels sprouts are tender on the inside and crispy on the outside, and the tomatoes are soft and bursting.
  • Serve and Enjoy: Remove from the oven and let it cool slightly. Discard the thyme sprigs and squeeze the roasted garlic out of its skin. Toss gently to distribute the soft garlic throughout the dish.

Nutrition Facts

  • Serving Size: 1g
  • Total number of serves: 5
  • Calories: 150kcal
  • Carbohydrates: 18g
  • Protein: 7g
  • Fat: 8g
  • Saturated Fat: 1g
  • Sodium: 32mg
  • Fiber: 8g
  • Sugar: 4g

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Frequently Asked Questions

Are brussel sprouts better for you than broccoli?

Brussels sprouts and broccoli are both incredibly nutritious vegetables, and I think they are equally beneficial in a balanced diet. They are both high in fiber, vitamins, and minerals, particularly vitamin C and vitamin K, and have similar health benefits, including potential cancer-fighting properties due to their high levels of antioxidants and phytochemicals.

Brussels sprouts might have a slight edge in terms of higher vitamin K content, while broccoli can be a bit higher in vitamin C. However, the difference is not significant enough to declare one definitively better than the other.

The best choice depends on individual taste preferences and dietary variety. I believe in incorporating a variety of vegetables into my diet to ensure a wide range of nutrients, so I include both Brussels sprouts and broccoli regularly in my meals.

Do brussel sprouts cleanse the liver?

Brussels sprouts are part of the cruciferous vegetable family, which is known for containing compounds that can support liver health and potentially aid in detoxification processes.

They contain antioxidants and sulfur-containing compounds, such as glucosinolates, which can help stimulate the body’s natural detoxifying enzymes and may have a cleansing effect on the liver.

While no single food can cleanse the liver on its own, including Brussels sprouts as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall liver function and health.

However, it’s important to note that the concept of “cleansing” the liver is more about supporting its natural ability to detoxify rather than the need to purge toxins in the way that some detox diets suggest.

So, while I consider Brussels sprouts a healthy choice that may contribute to liver health, I rely on a varied diet and healthy lifestyle overall to support liver function.

What is one major side effect of eating brussel sprouts?

One major side effect of eating Brussels sprouts, especially in large quantities, is that they can cause gas and bloating. This is because Brussels sprouts, like other cruciferous vegetables, contain complex sugars called raffinose, which are difficult for some people to digest.

When these sugars reach the large intestine, they are fermented by bacteria, producing gas as a byproduct. Additionally, Brussels sprouts are high in fiber, which, while beneficial for digestive health, can also contribute to increased gas production if you’re not used to consuming high-fiber foods regularly.

To minimize this side effect, I try to introduce Brussels sprouts into my diet gradually, allowing my digestive system to adjust, and I pair them with foods that aid digestion.

Helpful Resources

Wrap-Up

This Rustic Roasted Brussels Sprouts Medley is a testament to the beauty of simple, healthy, and affordable cooking. Not only will your body thank you for the nutrient-packed meal, but your palate will also be delighted by the depth of flavors.

Serve this dish as a hearty main for a light dinner or as an accompaniment to a more elaborate meal. Enjoy the simplicity and savor every bite!

5.0 from 2 votes

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