Mustard-Glazed Brussels Sprouts: A Healthy, Flavorful Twist
Discover a delicious, nutrient-rich Brussels sprouts side dish with a tangy mustard glaze—perfect for elevating your holiday menu.
Mustard-Glazed Brussels Sprouts: A Healthy, Flavorful Side Dish
If you’re searching for a holiday side dish that’s as nourishing as it is vibrant and delicious, look no further than these mustard-glazed Brussels sprouts. This recipe transforms classic Brussels sprouts with a tangy mustard and jam glaze, delivering crunch, sweetness, and gentle heat in each bite. Whether you’re cooking for a festive gathering or spicing up weeknight dinners, this vegan-friendly dish offers robust flavor alongside notable health benefits.
Why Choose Brussels Sprouts?
Brussels sprouts are a member of the cruciferous vegetable family, renowned for their anti-inflammatory and potential cancer-reducing properties. Rich in vitamin C, vitamin K, fiber, and plant-based compounds called glucosinolates, Brussels sprouts support heart and immune health. When prepared properly, they develop a caramelized exterior and a tender, nutty center—a transformation that turns skeptics into fans.
- Antioxidant-Rich: Brussels sprouts contain compounds that may reduce inflammation and oxidative stress.
- Gut Health: Their fiber content promotes digestion and overall gut wellness.
- Low in Calories: Perfect for a nutritious, filling side that doesn’t weigh down the meal.
- Supports Immunity: High levels of vitamin C help strengthen the body’s natural defenses.
Mustard-Glazed Brussels Sprouts Recipe
This recipe highlights the natural flavor of Brussels sprouts while adding a surprising sweet-and-sour punch through a mustard-apricot glaze. Toasted pepitas (pumpkin seeds) lend a satisfying crunch, and a hint of garlic infuses aromatic depth. The method ensures perfectly browned sprouts every time—never soggy, always crisp-tender.
Ingredients
- 4 Tbsp. olive oil (divided)
- 2 lb. small Brussels sprouts, trimmed and halved lengthwise
- Kosher salt
- Cracked black pepper
- 1/4 cup apricot jam
- 3 Tbsp. white wine vinegar
- 1 Tbsp. whole-grain mustard
- Pinch red pepper flakes (optional, for heat)
- 4 cloves garlic, thinly sliced
- 1/4 cup unsalted pepitas (pumpkin seeds)
Instructions
- Steam and Sauté: In a large skillet, bring 1/2 cup water and 2 Tbsp. olive oil to a simmer. Add prepared Brussels sprouts, season with 1/2 tsp. kosher salt, and cook covered, stirring occasionally, for 5 minutes.
- Prepare the Glaze: While sprouts cook, whisk together 1/4 cup apricot jam, 3 Tbsp. white wine vinegar, 1 Tbsp. whole-grain mustard, 1/2 tsp. cracked black pepper, and a pinch of red pepper flakes (if using) in a small bowl until thoroughly combined.
- Caramelize: Uncover the skillet, raise the heat to medium-high, and cook until the water is evaporated (about 2 minutes). Drizzle in remaining 2 Tbsp. olive oil, add garlic, and cook, tossing occasionally, until the sprouts are golden brown and tender—about 2–3 minutes.
- Glaze and Finish: Pour in the jam-mustard mixture, cooking for about 1 minute, stirring to coat all the sprouts evenly. Toss with 1/4 cup unsalted pepitas immediately before serving.
Nutrition Information (Per Serving)
| Calories | Protein | Carbohydrates | Fiber | Sugars (Added) | Fat (Sat.) | Cholesterol | Sodium |
|---|---|---|---|---|---|---|---|
| 155 | 5g | 18g | 4g | 7g (4.5g) | 9g (1.5g) | 0mg | 179mg |
Elevate Your Holiday Table with Brussels Sprouts
Mustard-glazed Brussels sprouts make a vibrant, crowd-pleasing side for Thanksgiving feasts, winter celebrations, or everyday dinners. The lively combination of savory greens, a sweet-tart glaze, and crunchy seeds complements everything from roasted turkey to plant-based mains.
What others are reading
- Quick to prepare—ready in under 20 minutes.
- Scalable for small family dinners or large gatherings.
- Works well with a variety of main courses, from hearty grains to roasted meats.
- Easily made vegan and gluten-free.
Tips for Perfect Brussels Sprouts
- Choose small, firm sprouts for best flavor and texture.
- Don’t overcrowd the pan; this prevents the crispy browning essential for great taste.
- Trim and halve sprouts evenly to ensure even cooking and caramelization.
Creative Variations
Once you master the base recipe, you can experiment with mix-ins and flavor tweaks:
- Swap the jam: Try orange marmalade, apple butter, or honey for subtle changes in sweetness.
- Add extra crunch: Replace pepitas with toasted hazelnuts, walnuts, or chopped almonds.
- Enhance with herbs: Sprinkle fresh thyme or rosemary for earthy depth.
- Make it spicy: Increase red pepper flakes for more heat, or stir in a spoonful of harissa before serving.
Pairing Suggestions
Consider pairing mustard-glazed Brussels sprouts with:
- Roast chicken, turkey, or pork tenderloin
- Lentil or chickpea mains for a protein-rich plant-based meal
- Herbed quinoa or brown rice pilaf
- Grain salads with citrus vinaigrettes
Storage and Reheating
- To store: Place leftovers in an airtight container and refrigerate for up to 3 days.
- To reheat: Sauté gently in a skillet over medium heat until warmed through to regain some crispness—avoid microwaving, which softens the exterior.
FAQs: Frequently Asked Questions
Q: Can I make these Brussels sprouts ahead of time?
A: Yes, you can prep and cook the Brussels sprouts in advance. For best texture, reheat in a skillet and add the glaze and pepitas just before serving.
Q: Is this recipe suitable for a vegan or gluten-free diet?
A: The core recipe is vegan and naturally gluten-free. Double-check ingredient labels on items like mustard and jam to avoid hidden additives.
Q: What can I use if I don’t have apricot jam?
A: Substitute peach jam, orange marmalade, or a mixture of honey and a splash of orange juice for a similar sweet note.
Q: Can I roast the Brussels sprouts instead of sautéing?
A: Yes! Toss halved sprouts with oil, salt, and pepper, and roast at 400°F (204°C) for 20–25 minutes, stirring once. Add the glaze in the last few minutes of roasting.
Q: How do I choose the best Brussels sprouts at the store?
A: Look for small, tightly packed, bright green sprouts with minimal blemishes. Smaller sprouts tend to be sweeter and more tender.
Explore More Nutritious Recipes
- Harvest Spaghetti: Cozy up with whole-grain pasta and root veggies in a light sauce.
- Antipasto Pasta Salad: A fresh take on classic antipasto, paired with zesty vinaigrette.
- Kaiserschmarrn with Roasted Mixed Berries: A dessert that balances richness and fruitiness.
- Soba with Chicken and Baby Greens: A protein-packed noodle dish suitable for weeknight dinners.
- Salmon, Avocado, and Citrus Salad: Bright, lean, and hearty all in one bowl.
Final Thoughts
Mustard-glazed Brussels sprouts prove that healthy eating and bold flavor can go hand in hand. With a straightforward method, everyday ingredients, and the flexibility to adapt to your tastes or pantry, this side dish is sure to become a seasonal staple. Serve it at your next holiday spread and don’t be surprised when it outshines the main course!
References
- https://www.prevention.com/food-nutrition/recipes/a34493920/mustard-glazed-brussels-sprouts-recipe/
- https://www.eitanbernath.com/2021/10/20/caramelized-honey-mustard-brussels-sprouts/
- https://reluctantentertainer.com/brussels-sprouts-with-honey-mustard-glaze/
- https://adventuresincooking.com/crispy-brussels-sprouts-with-mustard-vinaigrette-and-toasted-walnuts/
- https://somebodyfeedseb.com/honey-mustard-brussels-sprouts/
- https://www.youtube.com/watch?v=v8t7m-6NrBA
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