ROASTED BRUSSELS SPROUTS WITH PUMPKIN SEEDS

Prep time 40 minutes

Active prep time 10 minutes

Special equipment needed – None

Special skills needed – None

Serves 4

I love roasted brussels sprouts.  I can’t get enough of them.  They are easy to work with.  They are full of tons of dietary fiber, vitamin C, B1, and B6.  With the added benefits of containing a healthy dose of Omega 3s and antioxidants, they really are a super food.  Plus, they taste great.  I am always searching for new ways to cook them, but most often, the recipes I see are simply salt, pepper, and olive oil.  There are other recipes that I like that add a lot of fat and those are great, but I wanted one that highlights the flavor while keeping it pretty lean.  The simple recipe below contains only good vegetable based ingredients and is much more interesting than just salt and pepper.  I love how the red onions caramelize and play with the sourness of the balsamic vinegar.  I also enjoy the fun crunchiness from the pumpkin seeds.

INGREDIENTS:

2 lbs Brussels sprouts

1 Cup Red Onion – Chopped

3 Tablespoons Olive oil

¼ Cup Pumpkin seeds

Salt and Pepper to taste

2 Tablespoons Balsamic vinegar

I like to use small brussels sprouts.  If you can find them about the size of a seedless green grape, get those.  If you have to buy bigger ones, cut them in half.  If they are bigger than a golf ball, quarter them.  Otherwise, it is hard to get them to cook evenly.  

Preheat an oven to 400 degrees.  In a large bowl, add the brussels sprouts, onion, olive oil, and pumpkin seeds.  Season to taste with salt and pepper.  Toss until evenly coated with the oil and thoroughly mixed.  Spread out on a sheet pan in a single layer.  Bake for 20-30 minutes, shuffling them around about ever 5 minutes.  Add a couple of tablespoons of water to the bottom of the pan if you find the onions are cooking too fast or sticking.  The time will vary based on the size of the brussels sprouts and your taste for how firm you like them.  I don’t like them to be mushy and so I generally stay on the low end of the time, but some people really don’t like them to be under done, so make your own decision and check them every few minutes after the 20-minute mark.

When they are done to your liking, take them out and add the balsamic vinegar, then adjust the salt as needed.  Serve alongside your favorite fish dish for a super healthy dinner.