Asian Roasted Brussels Sprouts
Asian Roasted Brussels Sprouts - Down-to-earth vegetables meets spice
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.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 414 μg | (690 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 297 μg | (99 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 295 mg | (311 %) | ||
| Potassium | 1,547 mg | (39 %) | ||
| Calcium | 246 mg | (25 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 190 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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
Preparation steps
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.
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.
Meanwhile, for the dip, wash mint, shake dry, pluck leaves and chop coarsely. Mix yogurt, mint, tahini, salt and season with lemon juice.
Wash parsley, shake dry, pluck leaves; cut pomegranate in half and remove seeds. Mix both with the Brussels sprouts and serve with the dip.
