I can’t believe that it took me ages to try out a roasted Brussel sprouts recipe. But a recent incident changed my mind forever and catapulted these “baby cabbages” into my Top 10 list of winter vegetables.
You know, Brussels sprouts are one of those vegetables my family and me have omitted for a long time. Hey, there are so many other vegetables around we prefer, that passing on this “bitter veggie balls” didn’t really bother me. My mostly plant-based clean eating kitchen offers anyway a multitude of different fruits and vegetables throughout the week.
I don’t know about you, but here in Germany baked Brussel sprouts are often served as side dish with roast goose. As none of us really enjoy goose the probability to eat these “mini cabbages” in a restaurant tends to zero.
But recently something happened that turned my mind…
Bang Bang Brussel sprouts hype
When it comes to recipe inspirations or smart ideas in general, then Pinterest is my favorite place to go. Some weeks ago I spotted a recipe for “Bang Bang Brussels sprouts” by Lindsay Funston from delish.com that sparked my curiosity.
Can you imagine that this recipe was shared over 178,000 times on Pinterest since February this year. This kind of social proof was something I could not ignore. I had the strong urge to give this easy vegetable side dish a try.
As inspiration I used Lindsay’s recipe with bang bang sauce and turned it to a clean eating recipe we could enjoy without guilt. Their recipe calls for store-bought chili sauce, but I made my own cleaner version instead.
I found out that “Bang Bang” stands for a sweet, sour and spicy Asian sauce that is often used for Asian “Bang Bang chicken”. Nowadays you’ll find many “Bang Bang recipes” that are based on a sweet, sour and spicy sauce.
Roasted Brussel sprouts with Balsamic everyone goes crazy
When I finally took the mouth-watering dish out of the oven something very unusual happened. I invited my daughter and husband to snack one or two vegetables with me before dinner. The result: Overwhelmed by the taste explosion, we ate all the little right from the sheet pan until nothing was left for dinner;)
This day in November 2017, marked the beginning of a life long “love affair”. Make sure to read until the end of the blog post where I also share some facts on the nutritional value, especially the impressive Brussel sprouts fiber content and the various health benefits of this amazing cabbage type.
But first let’s jump into this sheet pan recipe, that will make your family fight over these veggies.Print
Oven Roasted Brussel Sprouts Recipe
A delicious side dish with bang bang sauce
- Prep Time: 15
- Cook Time: 25
- Total Time: 40
- 500 grams/1 lb. Brussels sprouts, trimmed (remove wilted outer leaves) and halved
- 1 tbsp. extra-virgin olive oil
- 2 cloves garlic, minced
- 2 tbsp. Balsamic vinegar
- 1 tbsp. maple syrup
- 1/2 tsp. red chili flakes
- kosher salt and pepper to taste (optional)
- Preheat oven to 425 F/210 C° or 360 F/180 C° (convection oven).
- Line a large baking sheet with parchment paper.
- In a small bowl, whisk together olive oil, Balsamic vinegar, maple syrup, minced garlic and red chili flakes.
- On a large baking sheet, toss Brussels sprouts in sauce until fully coated.
- Bake at least 20 minutes but not more than 30 minutes at high heat. The veggies will look shrunken, but this is ok.
- Season generously with salt and pepper. (optional)
- Transfer them into a casserole dish.
- I love to serve them with baked salmon.
- Roasting veggies with parmesan is another great variation for ominvores.
- Insead of fresh garlic you can also use garlic powder.
- Any leftovers can be reheated.
- You could even snack them just cold from the fridge.
- Serving Size: 3
Nutrition facts & health benefits
Very high in nutrients and vitamins the nutritional value of the vitamin bombs can’t be praised enough. A mere 100 g of Brussel sprouts cover more than 100 percent of our daily requirement of vitamin C.
You’ll find almost 100 studies in PubMed that are concentrated on these mini cabbages. Over half of those studies show a connection between this cruciferous vegetable and cancer prevention. Here is just one study as example.
Furthermore these tender veggies protect us from colds and other infections. On top of that they contain secondary plant substances, which can help with arthritis, asthma and even autism.
Learn more about the many health benefits of Brussel sprouts including their detox support here!
Fiber in Brussel sprouts
These vitamin bombs are also high in fiber, ranking number 5 on our top 30 list of vegetables rich in dietary roughage (see above).
According to Harvard University Health Services about 53 percent of the fiber in the cooked vegetables is the soluble type. The soluble one feeds your gut bacteria, keeps you satiated and can reduce the risk of heart disease and diabetes. The remaining 47 percent is insoluble fiber which can promote regularity and support digestive health. Click through to learn more about high fiber foods.
Cabbage type with the highest protein content
Brussel sprouts have the highest protein content of all cabbage types with 4.9 g per 100 g. Given the high value of essential amino acids, this cabbage type is of great importance both for the vegetarian and vegan cuisine. In comparison: 100 ml milk contains about the same amount of proteins: 5 g per 100 ml.
For an even spicier bang bang sauce you can use instead of the Balsamic vinegar sauce also an olive oil sweet chili sauce sriracha.
Hopefully with this recipe and health benefit information you’ll have much more fun with these veggies in future. Let me know, how you have liked it.
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