For years, Brussels sprouts carried an unfair reputation. Many people associate them with childhood dinners where they were boiled too long—soft, bitter, and far from appealing. But when cooked properly, especially when roasted, these small green vegetables transform completely. They develop crispy, caramelized edges, a tender center, and a deep, savory flavor. Whether you are a longtime vegetable lover or hoping to impress guests with an easy yet elegant side dish, roasted Brussels sprouts deserve a regular spot on your table.
Why Roasting Makes All the Difference
Brussels sprouts have been cultivated for centuries, originally gaining popularity in Belgium. Traditionally, they were boiled or steamed, cooking methods that often intensified their natural bitterness. Modern techniques—particularly roasting—have changed the way we experience them.
High heat draws out their natural sugars, creating caramelization that enhances sweetness and adds a slightly nutty taste. The result is a beautiful balance: mild bitterness softened by warmth, paired with crisp texture and rich flavor. With nothing more than olive oil, salt, and pepper, Brussels sprouts can become both comforting and sophisticated.
They pair wonderfully with roasted meats, grilled fish, creamy pasta, or as part of a colorful vegetarian meal.
A Nutritional Powerhouse
Beyond their delicious taste, Brussels sprouts are packed with nutrients. They are especially rich in vitamin C, which supports immune health, and vitamin K, essential for strong bones and proper blood clotting. They also contain antioxidants that help reduce inflammation and protect cells from damage.
Despite being filling, they are low in calories—about 38 calories per 100 grams—making them a smart choice for anyone looking for satisfying yet light options. Their fiber content also supports digestion and helps maintain fullness.
Ingredients You’ll Need
- 500 grams fresh Brussels sprouts (firm and bright green)
- 3 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon garlic powder (optional)
- 1 tablespoon fresh lemon juice (optional but recommended)
How to Prepare Them
- Rinse the Brussels sprouts under cold water. Remove any damaged outer leaves and trim the ends. Slice each sprout in half for even cooking.
- Place them in a large bowl and toss with olive oil, salt, pepper, and garlic powder. Make sure they are evenly coated for consistent browning.
- Preheat your oven to 200°C (400°F). A properly heated oven is key to achieving crisp edges.
- Spread the sprouts in a single layer on a parchment-lined baking sheet. Avoid crowding the pan, as this can cause them to steam instead of roast.
- Roast for 20–25 minutes, turning halfway through, until they are golden brown on the outside and tender inside.
- Finish with a light drizzle of fresh lemon juice before serving to brighten the flavors.
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