If you think Brussels sprouts are boring, you might want to reconsider. This recipe for Caramelized Brussels Sprouts with Roasted Almonds and Garlic Yogurt Sauce is here to change your mind. The caramelization process brings out a natural sweetness in the Brussels sprouts, while the roasted almonds add a delicious crunch, and the garlic yogurt sauce ties it all together with a creamy, tangy note. Whether you’re looking for a wholesome side dish or a nutritious vegetarian meal, this dish has it all: it’s flavorful, nutritious, and easy to prepare. Plus, it’s packed with vitamins, fiber, and healthy fats, making it a wonderful addition to your healthy eating routine.
In this article, we’ll dive into every detail you need to know to prepare this wonderful dish. From a step-by-step guide on the preparation to helpful cooking tips and FAQs, we’ve got everything covered. Let’s get cooking!
Ingredients
Main Ingredients
- 1 lb Brussels sprouts, halved
- 1/4 cup roasted almonds, chopped
- 2 tbsp olive oil
- Salt and pepper to taste
Garlic Yogurt Sauce Ingredients
- 1/2 cup plain Greek yogurt
- 2 cloves garlic, minced
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Salt and pepper to taste
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 30 minutes
- Total Time: 40 minutes
- Calories per Serving: Approximately 200 kcal
Directions
Step 1: Prepare the Brussels Sprouts
Preheat your oven to 400°F (200°C). Start by washing and trimming the Brussels sprouts, then cut each one in half lengthwise. This step ensures even cooking, allowing them to caramelize beautifully.
Step 2: Season and Roast the Brussels Sprouts
In a large mixing bowl, combine the halved Brussels sprouts with 2 tablespoons of olive oil, salt, and pepper. Toss well to ensure every sprout is coated in the seasoning. Spread the Brussels sprouts in a single layer on a baking sheet, making sure they aren’t overcrowded. Overcrowding can lead to steaming instead of roasting, and we want that perfect crispy caramelization.
Place the baking sheet in the preheated oven and roast for 25-30 minutes or until the Brussels sprouts are crispy and golden-brown on the edges. Stir halfway through the roasting process to make sure they cook evenly.
Step 3: Prepare the Garlic Yogurt Sauce
While the Brussels sprouts are roasting, prepare the garlic yogurt sauce. In a small bowl, combine 1/2 cup of plain Greek yogurt, 2 cloves of minced garlic, 1 tablespoon of lemon juice, 1 tablespoon of olive oil, salt, and pepper to taste. Mix all the ingredients until smooth and well combined. The lemon juice adds a refreshing acidity that pairs perfectly with the roasted sprouts, while the garlic gives the sauce a rich, savory flavor.
Step 4: Roast the Almonds
If your roasted almonds are not already roasted, you can quickly toast them in a skillet over medium heat for about 2-3 minutes, or until they become fragrant. Be careful not to burn them. Chopped roasted almonds add a delightful crunch to the dish, elevating the texture profile.
Step 5: Assemble the Dish
Once the Brussels sprouts are beautifully caramelized, remove them from the oven and transfer them to a serving bowl. Add the roasted almonds and toss gently to combine. The nutty crunch of the almonds complements the tender, crispy Brussels sprouts perfectly.
Step 6: Serve with Garlic Yogurt Sauce
Drizzle the garlic yogurt sauce over the Brussels sprouts and almonds, or serve it on the side as a dipping sauce. This allows everyone to control the amount of sauce they use. The creamy, tangy sauce ties all the elements together for an unforgettable flavor experience.
Step 7: Enjoy!
Serve immediately while the Brussels sprouts are still warm. Enjoy the perfect balance of savory, creamy, and crunchy flavors that make this dish so special. Whether you’re serving it as a side dish or enjoying it as a light meal, it’s sure to be a crowd-pleaser.
Tips for the Perfect Caramelized Brussels Sprouts
- Don’t Overcrowd the Pan: Make sure the Brussels sprouts are in a single layer on the baking sheet with space between them. Overcrowding will lead to steaming instead of roasting, and you won’t get that delicious caramelization.
- Use High Heat: Roasting at a high temperature (400°F or 200°C) is key to achieving crispy, golden edges. If the temperature is too low, the Brussels sprouts will be soft without the desired crispiness.
- Stir Halfway Through: Stirring halfway through roasting ensures that the Brussels sprouts cook evenly and develop a consistent caramelized color.
- Customize the Sauce: You can add different herbs like dill or parsley to the yogurt sauce for added flavor. You could also mix in a little honey if you prefer a slightly sweeter note to balance the garlic.
- Add Balsamic Glaze: For extra depth of flavor, drizzle a little balsamic glaze over the roasted Brussels sprouts before serving. It adds a hint of sweetness that complements the nuttiness of the almonds and the tanginess of the yogurt sauce.
Benefits of Brussels Sprouts
1. Rich in Nutrients
Brussels sprouts are a powerhouse of nutrients. They are rich in vitamin K, which is essential for bone health and blood clotting, and vitamin C, which boosts the immune system and promotes healthy skin.
2. High in Fiber
These mini cabbages are an excellent source of dietary fiber, which aids in digestion, helps maintain healthy cholesterol levels, and keeps you feeling full longer, which can be helpful for weight management.
3. Loaded with Antioxidants
Brussels sprouts contain a variety of antioxidants that help combat oxidative stress and inflammation in the body. This can contribute to a reduced risk of chronic diseases, including heart disease and cancer.
4. Supports Detoxification
Brussels sprouts contain compounds that support the body’s natural detoxification process. The presence of sulfur-containing nutrients helps boost the production of enzymes involved in detoxification.
5. Great for Heart Health
The high levels of fiber, antioxidants, and omega-3 fatty acids found in Brussels sprouts are known to contribute to improved heart health. These nutrients help reduce inflammation, lower blood pressure, and maintain healthy cholesterol levels.
FAQs
1. Can I Make This Recipe Ahead of Time?
Yes, you can make parts of this recipe ahead of time. You can roast the Brussels sprouts in advance and reheat them in the oven before serving. The garlic yogurt sauce can also be made ahead and stored in the refrigerator for up to 2 days.
2. How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the Brussels sprouts in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. It’s best to store the sauce separately to keep the sprouts crispy.
3. Can I Use a Different Nut Instead of Almonds?
Absolutely! You can use other nuts like walnuts, pecans, or hazelnuts. Each type of nut will bring a different flavor and texture to the dish, so feel free to experiment and find your favorite combination.
4. Is There a Vegan Version of This Recipe?
Yes! To make a vegan version, simply substitute the Greek yogurt with a plant-based yogurt alternative, such as coconut or almond yogurt. Ensure the yogurt you choose has a neutral flavor that pairs well with the other ingredients.
Conclusion
Caramelized Brussels Sprouts with Roasted Almonds and Garlic Yogurt Sauce is a dish that’s bursting with flavor and texture. It’s simple to make, yet sophisticated enough to impress your guests. The combination of crispy, caramelized Brussels sprouts, crunchy almonds, and creamy garlic yogurt sauce is sure to make this dish a favorite in your household.
Brussels sprouts often get a bad rap, but with this recipe, you’ll discover just how delicious they can be. The secret lies in roasting them until they’re perfectly caramelized and combining them with a variety of complementary textures and flavors. Whether you’re looking for a healthy side dish or a satisfying vegetarian meal, this dish is versatile enough to fit the bill.
We hope you enjoy making (and eating!) this recipe as much as we do. Give it a try, and let us know how it turns out! Feel free to experiment with different flavors and share your variations. Happy cooking!
