Seasonal Kitchen

Asian Roasted Brussels Sprouts

4.142855
Average: 4.1 (7 votes)
(7 votes)
Asian Roasted Brussels Sprouts

Asian Roasted Brussels Sprouts - Down-to-earth vegetables meets spice

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
417
calories
Calories

Healthy, because

Even smarter

Nutritional values

Small but mighty: Brussels sprouts provide more vitamin C than any other type of cabbage. Just 100 grams cover our daily requirement of the immune-boosting vitamin. Nuts and sesame paste also score points for their high protein content, unsaturated fatty acids and cell-protecting vitamin E. The mineral calcium from Greek yogurt ensures strong bones and teeth.

This quick stir-fry dish also tastes great with other vegetables: try broccoli, cauliflower, or a mix of both.

1 serving contains
(Percentage of daily recommendation)
Calorie417 kcal(20 %)
Protein18 g(18 %)
Fat28 g(24 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage13.6 g(45 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.2 μg(1 %)
Vitamin E6.9 mg(58 %)
Vitamin K414 μg(690 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.3 mg(53 %)
Vitamin B₆1.1 mg(79 %)
Folate297 μg(99 %)
Pantothenic acid0.6 mg(10 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C295 mg(311 %)
Potassium1,547 mg(39 %)
Calcium246 mg(25 %)
Magnesium98 mg(33 %)
Iron3.9 mg(26 %)
Iodine9 μg(5 %)
Zinc2.7 mg(34 %)
Saturated fatty acids6.9 g
Uric acid190 mg
Cholesterol28 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
36 ozs Brussels sprouts
salt
7 dried allspice berries
1 tsp black peppercorns
4 Tbsps walnut kernels
2 Tbsps olive oil
Nutmeg
1 bunch mint
10 ozs Greek yogurt
1 oz Tahini (sesame paste; 2 tablespoons)
1 Tbsp lemon juice
1 ½ ozs parsley (1 bunch)
1 pomegranate
How healthy are the main ingredients?
Brussels sproutsolive oilmintparsleysaltNutmeg

Preparation steps

1.

Clean Brussels sprouts, remove outer leaves, wash florets, cut in half lengthwise and cook in boiling salted water for about 4 minutes. Drain in a colander and drain thoroughly. Crush allspice and peppercorns in a mortar. Coarsely chop walnuts.

2.

Heat oil in a frying pan. Fry the Brussels sprouts in it for 3 minutes over high heat, turning. Season with the allspice-pepper mixture and salt. Sprinkle walnuts, freshly grated nutmeg and fry for another 3-4 minutes.

3.

Meanwhile, for the dip, wash mint, shake dry, pluck leaves and chop coarsely. Mix yogurt, mint, tahini, salt and season with lemon juice.

4.

Wash parsley, shake dry, pluck leaves; cut pomegranate in half and remove seeds. Mix both with the Brussels sprouts and serve with the dip.