Roasted Brussels Sprouts
Perfectly roasted and caramelized Brussels sprouts are tossed in a balsamic glaze and topped with blue cheese crumbles and pomegranate arils. A flavor combination that’s pure perfection.
If your exposure to Brussels sprouts has been limited to the soggy, boiled beyond recognition kind, it’s time to give this vegetable another try. These humble little sprouts have been experiencing a culinary renaissance over the past several years. Restaurants from high end steakhouses to dive bars proudly feature unique Brussels sprout dishes on their menus; social media platforms are brimming with trendy sprout recipes; and there are even cookbooks solely dedicated to preparing this “it” vegetable.
Considering the fact that Brussels sprouts look like tiny heads of cabbage, it’s no surprise that this cruciferous vegetable is a member of the cabbage family. Other family members in this cruciferous clan include arugula, broccoli, cabbage, bok choy, chard, collard greens, mustard greens, kale, radishes, turnips, and watercress. For years, researchers have been focusing on the cancer-fighting ability of cruciferous vegetables. Although recent studies have shown mixed results on this vegetable group’s potential to battle cancer, there are other nutritious reasons to enjoy Brussels sprouts. They’re packed with vitamin C and vitamin K and provide healthy doses of fiber, beta-carotene, folate, potassium, and iron.
If you’ve only purchased bagged Brussels sprouts from the grocery store, you might not know how odd they look growing in the field. A Brussels sprout plant consists of a tall, thick stalk from which several tiny cabbage heads sprout. The heads grow close together in a circular pattern from the bottom up, making the bottom sprouts more mature. When harvested, the miniature heads measure 1 to 2 inches in diameter and range in color from light to dark green.
While there are several ways to cook Brussels sprouts – sautéing, air frying, steaming, grilling, or stir frying – my favorite method is roasting them in the oven. Roasting produces caramelization, which mellows any bitterness and brings out the sprouts natural sweetness. Regardless of the cooking method, it’s important to cook Brussels sprouts until they’re just tender. Beyond creating mushy, discolored sprouts, overcooking causes them to release sulfur-containing compounds that intensify bitter flavors and unpleasant odors.
Brussels sprouts are available year-round, with a peak season from September through March. Interestingly, the flavor of sprouts harvested during colder months tends to be milder and slightly sweeter. When selecting sprouts for today’s recipe, choose ones that are compact, firm, and bright green in color. Avoid those that look yellowed, have wilted leaves, are beginning to open, or have a strong cabbage smell. For even cooking, get sprouts that are about the same size. The best tasting, sweetest, most tender sprouts are on the smaller side, measuring 1 to 1 1/2 inches in diameter.
Store loose, unwashed sprouts in a bag or container that allows for air circulation. The vegetable drawer of your refrigerator is the perfect storage place. They’ll stay fresh for up to a week but are best eaten within three to four days of purchase. If you buy sprouts that are still on the stalk, be sure to remove them from the stalk when you get home. The stalk will draw moisture from the sprouts, causing them to dry out.
To your health,
Darlene
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ROASTED BRUSSELS SPROUTS
Yield: 8 servings
Serving Size: about 1/2 cup
Prep: 20 minutes
Ready: 50 minutes
INGREDIENTS
1 1/2 pounds trimmed and cleaned fresh Brussels sprouts (purchase 1 3/4 pounds to 2 pounds of sprouts)
3 tablespoons extra virgin olive oil
3 tablespoons balsamic glaze
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup blue cheese crumbles
1/4 cup pomegranate arils
DIRECTIONS
Preheat oven to 400 degrees F. Trim ends of Brussels sprouts and remove discolored leaves. Wash sprouts, pat dry with paper towel, and cut in half. Place halved sprouts in large bowl, drizzle with oil, and toss to coat. Place sprouts on a large, rimmed baking sheet in an even layer, cut side down.
Roast in oven for 18 to 28 minutes (time varies depending on the size of the sprouts) or until deeply golden brown on the edges. Remove from oven. On the baking sheet, drizzle sprouts with balsamic glaze, add salt and pepper, and gently stir until evenly coated.
Transfer sprouts to a serving dish and top with blue cheese and pomegranate arils. Serve immediately.
Cook’s note: To ensure that you’ll have 1½ pounds of trimmed Brussels sprouts, purchase 1¾ pounds to 2 pounds of sprouts
Nutrition Information per Serving
112 Calories, 6 g Total fat, 1 g Saturated fat, 0 g Trans fat, 3 mg Cholesterol, 112 mg Sodium, 12 g Total carbohydrate, 3 g Dietary fiber, 5 g Total sugars, 0.5 g Added sugars, 4 g Protein, 0 mcg (0%) Vitamin D, 40 mg (4%) Calcium, 1.1 mg (6%) Iron, 340 mg (8%) Potassium
© 2025 RECIPES MADE HEALTHY BY DARLENE ZIMMERMAN, MS, RD LLC
Hated Brussels sprouts all my life but how could you not love this! The pomegranate arils are a great addition! Thanks Darlene.
I think I will make this for my family this weekend. Definitely elevated!