Brussels sprouts are a nutritious and delicious vegetable that can be prepared in many ways. Celebrity chef Ina Garten is known for her simple yet elegant recipes that bring out the best flavors of fresh ingredients. Her method for roasting brussels sprouts results in caramelized, crispy sprouts that are sure to convert even the most anti-brussels sprouts eater.
What are brussels sprouts?
Brussels sprouts are a cultivated variety of the wild cabbage plant Brassica oleracea. They grow as small green buds attached to a central stalk, resembling a miniature cabbage. Brussels sprouts belong to the cruciferous vegetable family along with broccoli, cauliflower, kale and cabbage.
The edible sprouts grow to about 1-3 inches in diameter and have a mild, sweet, nutty flavor when cooked properly. Raw brussels sprouts have a bitter taste that cooking helps mellow out. Each sprout consists of densely packed leaves that surround an equally dense core.
Brussels sprouts are available year-round, but their peak season is autumn through early spring when the sprouts are freshest after the first frost. They are quite hardy and even taste better after a light frost.
Nutritional benefits
Brussels sprouts provide an impressive nutritional profile. Some of the key nutrients and health benefits include:
Rich in antioxidants
Brussels sprouts contain high levels of antioxidants like vitamin C, kaempferol and glucobrassicin. Antioxidants help neutralize free radicals and prevent oxidative damage to cells.
High in fiber
A one cup serving contains around 4 grams of dietary fiber. Fiber supports digestive health and may help reduce cholesterol levels.
Good source of vitamin K
The sprouts provide over 100% of the recommended daily intake of vitamin K per cup. Vitamin K is essential for proper blood clotting.
Contains folate
Folate (vitamin B9) is important for cell growth and development. A cup of brussels sprouts has about 25% of the RDI of folate.
High in vitamin C
Vitamin C acts as an antioxidant and is needed for immune health. Brussels sprouts contain over 120 mg of vitamin C per cup.
Rich in minerals
Notable minerals in Brussels sprouts include manganese, potassium, iron, magnesium and phosphorus. These minerals perform various essential functions.
May reduce cancer risk
The high levels of antioxidants and special phytonutrients in Brussels sprouts may help decrease oxidative stress and reduce the risk of certain cancers like colon cancer, lung cancer and ovarian cancer.
How to select and store brussels sprouts
Follow these tips for selecting and storing fresh brussels sprouts:
– Choose sprouts that are tight, bright green and firm with compact leaves. Avoid yellow or puffy looking sprouts.
– Opt for sprouts of equal size so they cook evenly. The smaller ones tend to be sweeter.
– Store unwashed sprouts in a plastic bag in the refrigerator crisper drawer for 3-5 days.
– Wash just before cooking to avoid premature wilting. Trim the brown ends after cutting the sprouts.
Simple roasted brussels sprouts recipe by Ina Garten
Ina Garten’s roasted Brussels sprouts recipe is simple yet packs a punch of flavor. Here’s how to make it:
Ingredients
– 1 1⁄2 pounds brussels sprouts, trimmed and halved lengthwise
– 3 tablespoons olive oil
– 1 teaspoon kosher salt
– 1⁄2 teaspoon freshly ground black pepper
Directions
1. Preheat oven to 400°F.
2. Mix all the ingredients in a bowl until sprouts are coated evenly.
3. Transfer to a sheet pan in a single layer, flat side down.
4. Roast for 35-40 minutes until sprouts are browned and crispy on the edges.
5. Shake the pan halfway for even browning.
6. Season with more salt and pepper if needed.
7. Serve immediately.
Tips
– Cutting the sprouts in half helps them cook faster while maximizing the caramelized surface area.
– Use a rimmed baking sheet so the Brussels sprouts cook evenly.
– Tossing them in a bowl first ensures even seasoning.
– Roast at a high temperature to achieve that crispy exterior.
– Let cool for 5 minutes before serving if they are too hot.
Variations
There are many ways to vary this simple roasted Brussels sprouts recipe:
With balsamic vinegar
– Toss sprouts with 2 tablespoons balsamic vinegar along with the oil.
– Roast as directed.
– Drizzle with extra vinegar before serving.
With garlic
– Add 2 minced garlic cloves when tossing the sprouts.
– 1⁄2 teaspoon garlic powder also works.
With parmesan
– Toss roasted sprouts with 1⁄4 cup freshly grated parmesan before serving.
With lemon zest
– Add the zest of 1 lemon when tossing sprouts.
With bacon
– Cook 4 slices bacon until crisp.
– Crumble bacon over sprouts when ready to serve.
With pecans
– Toss roasted sprouts with 1⁄4 cup roughly chopped pecans.
With cranberries and walnuts
– Toss sprouts with 1⁄4 cup each dried cranberries and chopped walnuts.
With mustard seeds
– Add 1 teaspoon mustard seeds when roasting.
Seasonal additions
Try these seasonal twists:
Fall
– Pomegranate arils
– Butternut squash cubes
– Dried apples
– Pumpkin seeds
Winter
– Pomegranate arils
– Shelled pistachios
– Dried figs
– Rosemary
Spring
– Asparagus pieces
– Peas
– Mint
– Lemon zest
Summer
– Corn kernels
– Cherry tomatoes
– Basil
– Lime zest
Serving suggestions
Ina’s roasted Brussels sprouts make a great accompaniment to a variety of meals:
– Roast chicken or turkey breast
– Pork chops or tenderloin
– Fish like salmon, halibut or cod
– Steak or lamb
– Pasta or risotto
– Quinoa or farro salad
They also work well in composed salad plates, grain bowls, over greens, in frittatas, as a pizza topping or taco filling.
Storing and reheating leftovers
Leftover roasted Brussels sprouts keep well refrigerated for 3 to 5 days. Reheat them using these methods:
– Microwave: Place in a microwave-safe dish, add a teaspoon of water, cover and microwave until hot, about 2-3 minutes.
– Oven: Place sprouts in a baking dish, cover with foil and bake at 350°F for 10-15 minutes.
– Pan-fry: Heat a drizzle of oil in a skillet over medium-high heat. Add sprouts and cook for 2-3 minutes until hot and lightly browned.
– Eat cold: Roasted Brussels sprouts also make for a tasty cold salad or snack straight from the fridge.
Freezing roasted brussels sprouts
To freeze roasted brussels sprouts:
– Line a baking sheet with parchment paper.
– Spread out cooked sprouts in a single layer and freeze overnight.
– Transfer frozen sprouts to an airtight freezer bag or container.
– Freeze for up to 3 months.
To use frozen sprouts:
– Microwave frozen sprouts on a microwave-safe plate for 3-4 minutes until heated through.
– Sauté frozen sprouts over medium heat for 4-5 minutes until hot.
– Add frozen sprouts directly to soups, stews or casseroles.
Common questions
Here are answers to some common questions about making Ina Garten’s roasted brussels sprouts recipe:
Can I roast the brussels sprouts whole?
Roasting halved sprouts caramelizes more surface area. But for smaller sprouts, roasting whole works too. Just increase roasting time by 5-10 minutes.
Do I need to peel the leaves?
No need to peel the leaves. Washing and trimming the stem end is sufficient.
Can I use frozen brussels sprouts?
You can use frozen sprouts but thaw completely first and pat dry well before roasting. The texture may become more soggy.
What if my sprouts are burning?
If sprouts are browning too quickly, loosely tent with foil and reduce temperature to 375°F. Roast for 5 minutes longer.
Can I roast the sprouts ahead of time?
Yes, roast up to 2 days ahead. Let cool completely then refrigerate in an airtight container. Reheat gently before serving.
How do I roast brussels sprout halves evenly?
Cut all the sprouts into equal sized halves and arrange in a single layer on the baking sheet with flat-side down. Roast at a high temperature for browning.
Can I use a glass baking dish instead of a sheet pan?
A rimmed baking sheet is ideal for even roasting. A glass dish may cause more steaming vs browning.
Ina Garten’s tips for perfect roasted Brussels sprouts
Here are Ina Garten’s top tips for roasting flawless Brussels sprouts every time:
– For even roasting, cut the sprouts in half lengthwise. If they are too small, keep them whole.
– Toss the sprouts thoroughly with oil, salt and pepper for great flavor in every bite.
– Spread into a single layer on a rimmed baking sheet with the flat-side down.
– Roast at a high temperature (400°F) to get that crispy, caramelized exterior.
– Roast the sprouts evenly by shaking the pan halfway during cooking.
– Add interesting flavors like lemon, garlic, nuts or cheese for variation.
– Don’t let sprouts overcook into mush. Roast just until fork tender.
– Adjust seasoning with extra salt, pepper, vinegar or lemon juice as needed.
– Serve roasted sprouts as soon as possible while hot and crispy.
Health benefits of roasted brussels sprouts
Roasting brussels sprouts preserves many of their beneficial nutrients while adding great flavor. Some of the key health benefits of roasted Brussels sprouts include:
Retains antioxidants
Brussels sprouts contain antioxidants like kaempferol, lutein and beta-carotene which are still present after roasting. These compounds can reduce inflammation in the body.
Increases antioxidant absorption
The dry heat of roasting increases the bioavailability of antioxidants like vitamin C and phenolic compounds in brussels sprouts. Our bodies can better absorb them.
Preserves fiber
Fiber makes you feel full, aids digestion and helps maintain balanced blood sugar. The high fiber content remains intact after roasting sprouts.
Makes vitamin K more available
Brussels sprouts provide vitamin K which supports bone health and blood clotting. Roasting may increase the absorption of vitamin K.
Reduces some anti-nutrients
Cooking decreases goitrogens, tannins and other anti-nutrients found in raw brussels sprouts which can impair thyroid function when eaten in excess.
Increases glucosinolate exposure
Glucosinolates like glucobrassicin in Brussels sprouts get converted into isothiocyanates during roasting, which may inhibit cancer cell growth.
Conclusion
Ina Garten’s roasted Brussels sprouts recipe yields crispy, caramelized sprout halves with incredible flavor. Simply halve the sprouts, toss with olive oil, salt, and pepper, spread out on a baking sheet, and roast at a high temperature until browned on the edges. Add creative flavors for variation. Roasted Brussels sprouts make a nutritious, satiating side to complement many meals. Roast them to bring out Brussels sprouts’ natural sweetness and retain their many health benefits. When prepared properly, even sprout skeptics find them delicious. Follow Ina’s foolproof method for irresistible roasted Brussels sprouts every time.