October 14, 2023

Garlic Roasted Brussels Sprouts with Red Pepper and Onion – Easy & Healthy!

N. Jay Sorensen, MBA RDN

A Renaissance for Brussels Sprouts Brussels sprouts, once relegated to the list of “dreaded vegetables,” have made a triumphant return to dinner tables worldwide. Thanks to their versatility, rich nutritional profile, and improved cooking techniques, they have become a favorite among chefs and home cooks alike. One standout recipe that showcases the best of Brussels sprouts is Garlic Roasted Brussels Sprouts with Purple Onion and Red Pepper. This dish perfectly balances robust flavors, crunchy textures, and vibrant colors, making it an essential addition to any meal.

A Glimpse into the History of Brussels Sprouts

Brussels sprouts, scientifically known as Brassica oleracea var. gemmifera, have a rich history dating back to ancient Rome. However, they gained prominence in the 16th century in Belgium, which is how they got their name. Over the centuries, these mini cabbage-like vegetables spread across Europe and eventually made their way to the United States. Initially prepared by boiling, Brussels sprouts were often criticized for their bitter taste. However, modern roasting techniques have transformed them into a caramelized, nutty delight.

Why This Recipe Is So Popular Today

The surge in Brussels sprouts’ popularity is no accident. Social media, food trends, and nutritional awareness have played a significant role in their renaissance. Here’s why this recipe is a staple in many kitchens:

Health Benefits: Packed with fiber, vitamins, and antioxidants, this dish aligns with clean eating trends.
Bold Flavors: The nutty, slightly sweet roasted Brussels sprouts contrast beautifully with the savory garlic, mild heat of red pepper, and natural sweetness of purple onion.
Easy Preparation: With just a handful of ingredients and minimal effort, this dish is ideal for busy weeknights and gourmet dinners alike.
Instagram-Worthy Appeal: The vibrant colors and crispy textures make this dish perfect for social media food photography.

Common Ingredients and Their Benefits

Each ingredient in this recipe is carefully chosen to enhance flavor, texture, and nutrition:

Brussels Sprouts: A powerhouse of vitamin C, vitamin K, fiber, and antioxidants.
Purple Onion: Offers a touch of sweetness and provides quercetin, an anti-inflammatory compound.
Red Pepper: Adds a bright color, mild sweetness, and a boost of vitamin A and vitamin C.
Garlic: Known for its heart-healthy benefits and immune-supporting properties.
Olive Oil: A heart-healthy fat that helps achieve a crispy texture when roasting.
Salt and Pepper: Essential seasonings that bring out the natural flavors of the vegetables.

For an even more seasonal and local approach, consider using farmer’s market-fresh vegetables. Opt for organic or locally grown produce when possible to maximize flavor and sustainability.

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Garlic Roasted Brussels Sprouts with Purple Onion and Red Pepper

Enjoy a delightful and healthy side dish with this Garlic Roasted Brussels Sprouts recipe, featuring the savory flavors of purple onion and red pepper. These roasted Brussels sprouts are not only delicious but also quick and easy to prepare. Perfect for any meal, they make a fantastic addition to your dinner table.

Course Vegetables

Cuisine American

Prep Time 10

Cook Time 20

Servings 4

Author N. Jay Sorensen, MBA RDN

Ingredients

1 pound Brussels sprouts trimmed and halved
1/2 purple onion thinly sliced
1 red bell pepper diced
4 cloves garlic minced
2 tablespoons olive oil
Salt and pepper to taste
Optional: 1/4 cup grated Parmesan cheese for added flavor

Instructions

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
In a large bowl, combine the Brussels sprouts, purple onion, red pepper, and minced garlic.
Drizzle the olive oil over the vegetable mixture and season generously with salt and pepper. Toss everything together until the vegetables are evenly coated.
Spread the seasoned vegetables out on the prepared baking sheet in a single layer, making sure they have some space between them. This helps them roast evenly and develop a crispy texture.
Roast in the preheated oven for 20-25 minutes or until the Brussels sprouts are tender and slightly caramelized, stirring once halfway through cooking.
If desired, sprinkle grated Parmesan cheese over the roasted Brussels sprouts during the last 5 minutes of cooking for an extra layer of flavor.
Remove from the oven, let cool slightly, and serve hot.

Notes

Enjoy these delicious roasted Brussels sprouts as a side dish for any meal, and watch as even the pickiest eaters fall in love with their rich flavors!

Nutritional Breakdown

This recipe not only tastes amazing but also provides a wealth of nutrients:

High in Fiber: Supports digestion and promotes satiety.
Rich in Antioxidants: Helps combat oxidative stress and inflammation.
Low in Calories: Ideal for those maintaining a balanced diet.
Packed with Vitamins: Vitamin C (immune support), vitamin K (bone health), and folate (essential for cell function).

Serving Ideas: How to Enjoy This Dish

This versatile recipe pairs well with a variety of meals. Here are some creative serving suggestions:

As a Side Dish: Perfect alongside grilled chicken, roasted salmon, or a juicy steak.
In a Salad: Toss the roasted vegetables with arugula, toasted nuts, and feta cheese for a hearty salad.
For Brunch: Serve with poached eggs and crispy bacon for a savory morning meal.
Taco or Wrap Filling: Add to soft tortillas with black beans and avocado for a nutrient-packed taco.

Chef Tips for the Perfect Roasted Brussels Sprouts

Mastering this recipe is easy with these expert tips:

Even Slicing: Cut Brussels sprouts uniformly to ensure even roasting.
Proper Spacing: Avoid overcrowding on the baking sheet to prevent steaming.
High Heat Roasting: Roast at 400°F (200°C) for crispy, caramelized edges.
Parmesan Boost: Sprinkle Parmesan cheese in the last few minutes of roasting for a savory umami kick.
Balsamic Drizzle: A touch of balsamic glaze after roasting enhances the depth of flavor.

Food Safety Considerations

To ensure a safe and delicious dish, keep these food safety tips in mind:

Wash Thoroughly: Rinse Brussels sprouts, red peppers, and onions under running water before use.
Avoid Cross-Contamination: Use separate cutting boards for vegetables and raw proteins.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating: Reheat in the oven at 375°F (190°C) to maintain crispiness rather than microwaving.

Conclusion: A Must-Try Recipe

Garlic Roasted Brussels Sprouts with Purple Onion and Red Pepper is a game-changing dish that combines health benefits, rich flavors, and simple preparation. Whether you’re looking for a nutritious side dish or a vibrant addition to your weekly meal plan, this recipe is sure to impress. Give it a try, and join the Brussels sprouts revolution!