Brussel Sprouts are mini cabbages that pack a lot of power. They are full of nutrients and have very few calories. They are high in vitamins K, A, and C and are an excellent source of fiber. They are a part of the cruciferous vegetable family and can help to lower cholesterol, and blood pressure, and they also contain protein and calcium. They contain vitamins that act as antioxidants, as well. Keep reading to learn how to roast Brussel sprouts in the oven.
Buying Brussel Sprouts
You can find Brussel sprouts almost anywhere, but if there is a local farmer’s market near you, try buying them there. You can often find them on the stalk, so you can remove them, or roast the entire stalk.
When you’re buying your Brussel sprouts, look for bright green ones that have their outer leaves intact. Looser leaves mean the vegetable is not as fresh as it could be.
They should feel firm when gently squeezed. Smaller sprouts are typically more tender and sweet. If buying them loose, try to pick out the smaller ones, if you are not a big fan of the pungent flavor.
Try to pick Brussel sprouts that are about the same size to make sure they all cook at the same rate. This won’t be the case if you buy them on the stalk, however, but buying them separately, you can.
Roasting Brussel Sprouts
Some people boil Brussel sprouts or steam them. Boiling them removes most of the nutrients and flavor. Steaming them is better, but roasting them allows you to add more flavors and seasoning.
Roasting Brussel sprouts in the oven bring out their sweet, almost nutty flavor and keep them crisp. It also reduces the harsh, sulfurous odor and taste that puts people off of them in the first place.
For loose Brussel sprouts, wash them off first, and pat them dry. You can roast them whole, or cut them in half. Obviously, cutting them in half will allow them to cook faster.
Regardless of whether you are roasting them whole or halved, you can trim the hard nub off the bottom and remove any loose or damaged leaves. This exposes the softer, more delicate leaves.
Coat Your Brussel Sprouts
Place your Brussel sprouts on a greased or lined baking sheet or a shallow roasting pan. You can drizzle olive oil on them and add salt and pepper. You can also coat them with an oil-based marinade.
Some like a bit of maple syrup, and others prefer lemon juice or even wine. If you have a favorite coating, try that on your Brussel sprouts. Keep in mind that they already have a very powerful flavor on their own.
Put the oil, vinegar, maple syrup, or lemon juice in a bowl and brush the Brussel sprouts with the mixture. You can add salt and pepper to the bowl, too. Stir them around to make sure they are completely coated.
You can always pour your dressing directly onto the Brussel sprouts on the baking sheet or tasting pan, to avoid messing up another dish. Just make sure you get all sides of them coated.
Add Some More Flavor
You can also add chopped-up onions or garlic right on the pan or baking sheet with the vegetables, to cook along with them. This will give them more flavor and aroma.
If you cover the pan, they will be softer and tender, but without covering them, they will get brown and crisp. However, the point of roasting Brussel sprouts is to get them brown and crispy.
If you are roasting them on the stalk, the process is much the same. Gentle rinse the entire stalk and remove any old and yellowed leaves. Be careful not to knock many sprouts off the stalk.
If you do knock them off, just put them on the pan as singles. Place the entire stalk on a baking sheet. You may need to place it diagonally if it’s very big. If you are using a coating, dab it on gently with a pastry brush.
High temperature is important to get the Brussel sprouts crispy and brown. Preheat the oven to 400. The Brussel sprouts should be done in about 20-30 minutes, depending on your oven.
Near the end of the baking, you can remove them and put a light coating of butter on them, then place them back in the oven. This will give them extra crispiness and make them brown up very nicely.
You can even keep those outer leaves you removed and toss them on the baking sheet, as well. They will crisp up very nicely and make a light crispy and healthy little chip.
Roasted Brussel Sprouts
Once your Brussel sprouts are done, remove them from the oven and let them cool. For singles, place them in a bowl and then you can sprinkle some salt and pepper, drizzle a little olive oil, or even add a bit of parmesan cheese.
For the roasted stalk, place the entire stalk on a large serving tray or platter and let people help themselves. It’s a fun way to serve them and more interesting for kids and adults, alike.
Brussel sprouts aren’t just for Christmas and Thanksgiving. They are very nutritious and when in season, they are tender and delicious. When you roast your Brussel sprouts, you don’t really need to add much.
They are very flavorful on their own, so a little oil and some salt and pepper may be all they need. They make a great side dish for any meal, so add them to your grocery cart.