Mediterranean Diet Crispy Brussels Sprouts
Elevate your veggie game with these irresistible Mediterranean Diet Crispy Brussels Sprouts! Bursting with flavor and perfectly roasted until golden and crunchy, this recipe combines the earthy sweetness of Brussels sprouts with the tangy brightness of freshly zested lemon. Infused with robust olive oil and garlic, and topped with toasted pine nuts and fresh parsley, this dish delivers a delightful harmony of textures and Mediterranean-inspired flavors. Ready in just 45 minutes, this wholesome recipe is perfect as a light side dish or a satisfying snack, with optional Parmesan cheese adding an extra layer of indulgence. Whether you're embracing the Mediterranean lifestyle or simply craving a nutritious crunch, these crispy Brussels sprouts will be a go-to favorite!
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Recipe Information
Ingredients
- 500 g Brussels sprouts
- 2 tbsp Extra virgin olive oil
- 0.5 tsp Sea salt
- 0.25 tsp Black pepper
- 2 units Garlic cloves, minced
- 1 unit Lemon, zested and juiced
- 2 tbsp Fresh parsley, chopped
- 2 tbsp Pine nuts
- 2 tbsp Grated Parmesan cheese (optional)
Instructions
Preheat your oven to 200°C (390°F) and line a large baking sheet with parchment paper.
Trim the ends of the Brussels sprouts and remove any discolored outer leaves. Cut each sprout in half from top to bottom for even cooking.
In a large mixing bowl, toss the Brussels sprouts with olive oil, sea salt, and black pepper until they are well coated.
Spread the Brussels sprouts out in an even layer on the prepared baking sheet, making sure they are not crowded to ensure they roast rather than steam.
Roast the Brussels sprouts in the preheated oven for 25 to 30 minutes, or until they are golden brown and crispy on the outside. Stir them halfway through the cooking time for even browning.
While the Brussels sprouts are roasting, toast the pine nuts in a small, dry skillet over medium heat. Stir frequently for about 3 to 4 minutes until they are golden and fragrant. Remove from heat and set aside.
Once the Brussels sprouts are done, transfer them to a serving bowl. Add the minced garlic immediately while they are still hot and toss to incorporate.
Drizzle the zest and juice of one lemon over the roasted Brussels sprouts for a burst of freshness.
Sprinkle the chopped parsley and toasted pine nuts into the bowl and give them one last toss.
Serve warm, optionally garnishing with grated Parmesan cheese for an added layer of flavor.
Nutrition Facts
Calories |
637 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.5 g | 54% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 4 mg | 1% | |
| Sodium | 1253 mg | 54% | |
| Total Carbohydrate | 57.3 g | 21% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 13.7 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 369 mg | 28% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 2277 mg | 48% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
