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5 from 4 votes

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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Lunch
Cuisine Belgian
Servings 4
Calories 184 kcal

Recipe Video


Brussel sprouts: healthy & spiced up

Roasted brussel sprouts are incredibly healthy and filling. They are amazing for our body: rich in vitamin C, K and iron. Brussel sprouts are rich in fiber, which helps to support our gut health. It helps to regulate our blood sugar levels and we have less appetite for sweets. It is high in oxidants – amazing for our skin. And vitamin C, which helps with collagen production.

Despite this fact, personally I am not a big fan of brussel sprouts taste. That is why I need to spice them up a little bit to make the taste more interesting. I developed a recipe in which you roast them in incredibly delicious sauce and at the end the brussel sprouts lose their bitterness and end up very soft and crunchy.

This recipe contains 4 servings – I love to prepare it in advance and enjoy it during the week. It goes perfectly with french fries (check my recipe for homemade fries) or rice and couscous (basic recipes on how to cook rice and how to cook couscous). The best is to add it to bowls. One of my favorites is to eat it as part of brussel sprouts salad or brussel sports bowl. It is an amazing lunch or dinner idea, which can be prepared in advance and saves you a lot of time if you need a quick filling meal.


How to prepare roasted brussel sprouts

Roasted brussel sprouts

Brussel sprouts are not only delicious food but also healthy for your body and skin. Let me show you why.

Please rate my recipe

5 from 4 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Lunch
Cuisine Belgian
Servings 4
Calories 184 kcal

Ingredients
  

  • 1 kg brussel sprouts
  • 90 g soy sauce
  • 15 g rice vinegar
  • 20 g brown sugar
  • 18 g sesame oil
  • 2 tsp chili powder or fresh chili
  • 2 g garlic

Instructions

  • Wash 1 kg of brussel sprouts and cut them in halves. Prepare the sauce. Mix 90 g soy sauce, 15 g rice vinegar, 20 g brown sugar, 18 g sesame oil, 2 tsp chili powder (or fresh chili)
  • and 2 g garlic. Add sauce to brussel sprouts and mix.
  • Warm up a pan (do not add any oil) and pour sprouts mixture into the pan. Cover with a lid and roast for around 25 minutes. Roast on a heat a little bit higher than medium heat (I used 6 out of 9). Stir several times. After the brussel sprouts are not roh anymore, roast on a high heat for 7 more minutes until they are fried and a little but crunchy.

Nutrition

Calories: 184kcalCarbohydrates: 29gProtein: 11gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 1322mgPotassium: 1052mgFiber: 10gSugar: 11gVitamin A: 2378IUVitamin C: 213mgCalcium: 117mgIron: 4mg
Tags Mealprep, quick recipe, Easy recipe
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Nutrition Facts

Nutrition Facts
Roasted brussel sprouts
Amount per Serving
Calories
184
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
2
g
Sodium
 
1322
mg
57
%
Potassium
 
1052
mg
30
%
Carbohydrates
 
29
g
10
%
Fiber
 
10
g
42
%
Sugar
 
11
g
12
%
Protein
 
11
g
22
%
Vitamin A
 
2378
IU
48
%
Vitamin C
 
213
mg
258
%
Calcium
 
117
mg
12
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.