Roasted brussels sprouts and carrots with maple syrup and mustard glaze is a healthy fall recipe. It's the perfect side dish at your holiday table or any time of year.
Brussels sprouts. Do you like them? I thought I hated them pretty much my whole life until...I had them roasted. Brussels sprouts, in my mind, were mushy little blobs that disintegrated in my mouth and tasted like old socks. That's because that's all I'd ever had. Brussels sprouts out of the freezer section, steamed to death and then plopped on my plate. Yeah, I still hate that kind. But maple and mustard glazed roasted Brussels sprouts? I can get behind that.
Oh, anything tastes better roasted, but especially Brussels Sprouts. With their little leaves that fall off and get all crunchy when they're roasted. And their cute little bodies that look like miniature cabbages. I'm smitten. Pair that with some carrots, maple syrup and grainy mustard and you have heaven on a plate. Seriously. That sweet and salty combo cannot be beat.
How to Make Roasted Carrots and Brussels Sprouts
This makes a great side dish, or can be served as a main dish on a bed of of rice and chickpeas. Once you get through the chopping, the dish comes together very quickly.
Start by prepping your Brussels sprouts and carrots. To prepare Brussels sprouts for roasting: wash and then trim the bottom stem to remove any parts that are dried or yellow. Next, remove any outer leaves that are blemished or discolored. If the outside of the leaves looks healthy, there is no need to peel them off.
Prep the carrots by cutting them on the bias, or at a diagonal, to increase their surface space. Combine the dressing ingredients in a large bowl and then add the Brussels sprouts and carrots. Toss the veggies in the dressing and then place on a sheet pan lined with parchment paper.
Pro tip: Do not skip the parchment paper or you will regret it. The caramelized maple syrup will make a sheet pan almost impossible to clean up with out it.
Bake for 25-30 minutes, tossing once halfway through, or until veggies are easily pierced with a fork. The dressing should have caramelized on the pan and any stray Brussels sprout leaves should be crunchy and perfect for snacking on. Remove from the oven and toss with toasted pecans. Enjoy immediately.
Are Brussels sprouts and carrots healthy for you?
It turns out that Brussels sprouts are not only delicious, but extremely healthy for you too. Just a ½ cup of cooked sprouts offers 130% of your recommended daily allowance of Vitamin K and 80% Vitamin C. They are also high in antioxidants, fiber and have anti-inflammatory properties. Besides how delicious they are (roasted, not boiled obviously), they are also a nutritional powerhouse.
And the carrots you ask? They're good for your eyes, of course. Rabbits have 20/20 vision and never have to wear glasses because of all the carrots they eat, right? Well, I don't know about all that nonsense with the rabbits, but they are actually good for your eyes among many other things. They are high in lutein, which is good for eye health, as well as beta-carotene (which is converted into vitamin A in the body) and more of that good old vitamin K.
So, with all this talk about vitamin K, what's so good about it? Vitamin K is a necessary vitamin for bone health and blood clotting. Studies have suggested that there is a correlation between low Vitamin K intake and osteoporosis, and that Vitamin K supports the upkeep of strong bones and improves bone density. Yay for Vitamin K!
Even if you are a staunch Brussels sprouts hater, perhaps these little nutrition tidbits will encourage you to give them a second (third? fiftieth?) chance. Not only are they packed with nutrition from head to toe, this particular recipe is especially tasty. The combination of the sweet, the salty, and the tangy mustard is enough to win just about anyone over. Enjoy!
Maple-Mustard Glazed Roasted Brussels Sprouts & Carrots
- ½ teaspoon sea salt
- ⅓ cup aquafaba* or olive oil
- ¼ cup maple syrup pure
- 3 tablespoon grainy mustard
- 1 pound brussels sprouts halved
- 3 large carrots cut into ½" rounds
- ½ cup pecans toasted and roughly chopped
- Preheat the oven to 425F. Line a sheet pan with parchment paper and set aside. Pro tip: Do not skip the parchment paper. The caramelized maple syrup will make a sheet pan almost impossible to clean up with out it.
- In a large bowl whisk together the salt, aquafaba, maple syrup and mustard until fully combined. Add the Brussels sprouts and carrots and toss to coat. Put the Brussels sprout mixture onto the prepared sheet pan and spread into an even layer.
- Roast for 15 minutes. Stir and bake another 10 minutes, or until the Brussels sprouts are tender when pierced with a fork and the syrup from the glaze is slightly caramelized. Remove from the oven and toss with toasted pecans. Enjoy immediately.