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Think Brussels sprouts are boring? Think again! Our Smashed Brussels Sprouts recipe turns these humble veggies into crispy, golden bites that are both flavorful and fun. This modern twist on a classic favourite will make them the star of your meal!
Let’s explore this simple and tasty Smashed Brussels Sprouts recipe!
What Are Smashed Brussels Sprouts?
Smashed Brussels sprouts are exactly what they sound like: Brussels sprouts cooked until tender, then smashed and roasted to crispy perfection. This technique enhances their natural flavor and adds a delightful crunch that you won’t find in traditional Brussels sprout dishes.
Tossed with olive oil, salt, and perhaps a sprinkle of cheese or bacon, these little gems become a mouthwatering side that pairs beautifully with various main courses.
Origins of Smashed Brussels Sprouts
Brussels sprouts hail from Europe, particularly Belgium, where they’ve been cultivated since the 16th century.
The method of smashing and roasting them, however, has gained popularity in recent years, especially in American cuisine.
Chefs and home cooks alike have embraced this technique for its simplicity and the depth of flavor it unlocks. Smashed Brussels sprouts are often found on trendy restaurant menus, showcasing how traditional ingredients can be reimagined for modern palates.
Where Are Smashed Brussels Sprouts Popular?
Smashed Brussels sprouts have found a special place in contemporary American cuisine, particularly in urban dining scenes where chefs experiment with rustic ingredients.
They’ve also become a favorite among health-conscious eaters and food enthusiasts, appearing at holiday dinners and family gatherings and as a go-to side dish for weeknight meals.
You can find variations of this dish across many food blogs and cookbooks, each with its unique twist, making it a versatile addition to any table.
Nutritional Information
For health-conscious readers, smashed Brussels sprouts are a nutritional powerhouse. They are low in calories and high in fibre, making them an excellent choice for weight management. Brussels sprouts are rich in vitamins C and K, folate, and antioxidants, which help support overall health.
Here’s a breakdown of the approximate nutritional values for one serving (about 1 cup or 150 grams) of roasted smashed Brussels sprouts prepared with olive oil:
- Calories: 120
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 250mg
- Total Carbohydrates: 14g
- Dietary Fiber: 5g
- Sugars: 2g
- Protein: 5g
Key Nutritional Benefits
- Antioxidants: They contain various antioxidants, which can help reduce inflammation and protect against chronic diseases.
- Low in Calories: At around 120 calories per serving, they are a great choice for those looking to manage their weight.
- High in Fiber: With 5g of dietary fiber, they support digestive health and help keep you feeling full.
- Rich in Vitamins: Brussels sprouts are an excellent source of Vitamin C and K, and antioxidants essential for immune function and bone health, respectively.
Flavor Profile and Ingredients
Smashed Brussels sprouts offer a delightful combination of flavours and textures. Roasting elevates the sprouts’ natural earthiness, bringing out a subtle sweetness and adding a hint of nuttiness.
The addition of olive oil lends a rich, smooth mouthfeel, while salt enhances its savoury profile. You can also customize the dish by adding ingredients like garlic, Parmesan cheese, balsamic vinegar, or crispy bacon for a savoury kick. Each element works together to create a balanced and satisfying dish.
Recipe Ingredients
Ready to make your own smashed Brussels sprouts? Follow these simple steps:
- 1 pound Brussels sprouts
- 3 tablespoons olive oil
- Salt and pepper, to taste
- Optional: 2 tablespoons grated Parmesan cheese or crumbled bacon
- Optional: 2 cloves garlic, minced
- Optional: Balsamic glaze for drizzling
Instructions
Preheat Your Oven
Start by preheating your oven to 400°F (200°C). A hot oven is essential for achieving that crispy texture!
Prepare the Brussels Sprouts
Trim the ends of the Brussels sprouts and remove any wilted outer leaves. Rinse them under cold water and pat them dry with a kitchen towel.
Boil the Brussels Sprouts
In a large pot, bring salted water to a boil. Add the Brussels sprouts and cook for about 8-10 minutes until they are fork-tender. You want them soft enough to smash but not so soft that they fall apart.
Smash the Sprouts
Drain the Brussels sprouts and let them cool slightly. Place each sprout cut-side up on a baking sheet lined with parchment paper, and use the bottom of a glass or a measuring cup to gently smash them down until they are about ½ inches thick.
Season and Roast
Drizzle the smashed sprouts with olive oil and sprinkle with salt and pepper. If you’re using garlic, mix it in at this stage. Toss everything gently to ensure an even coating.
Roast in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and crispy on the edges.
Add Finishing Touches
In the last few minutes of roasting, sprinkle the grated Parmesan cheese or crumbled bacon over the sprouts if using. Return to the oven for a few more minutes until the cheese is melted and bubbly.
Serve
Remove from the oven and drizzle with balsamic glaze if desired. Serve warm as a delicious side dish.
Serving Suggestions
Smashed Brussels sprouts can be a versatile side dish! Here are some creative serving ideas to elevate your meal:
- Pair with Proteins: For a hearty meal, serve alongside roasted chicken, grilled salmon, or a juicy steak.
- Top with Extras: For an extra burst of flavour, top with a fried egg, a sprinkle of red pepper flakes, or fresh herbs like parsley or chives.
- Create a Salad: Toss the smashed sprouts with arugula, walnuts, and feta cheese for a hearty salad.
Conclusion
Smashed Brussels sprouts are a fantastic way to enjoy this often-overlooked vegetable. They transform into a crispy, flavorful dish that will wow your taste buds.
Whether you’re a seasoned cook or a kitchen novice, this recipe is easy to follow and guarantees impressive results.
Give it a try, and let us know how it turned out in the comments below! Share your variations and experiences, and let’s celebrate the joy of cooking together.
FAQs
Can I use frozen Brussels sprouts for this recipe?
Yes, you can use frozen Brussels sprouts! Just make sure to thaw and drain them thoroughly before boiling to ensure they roast properly.
How can I make smashed Brussels sprouts vegan?
To make this dish vegan, simply omit any cheese or bacon and consider adding nutritional yeast for a cheesy flavor or tossing in some sautéed mushrooms for extra umami.
What’s the best way to reheat leftover smashed Brussels sprouts?
The best way to reheat them is in the oven at 375°F (190°C) for about 10 minutes, or until they’re heated through and crispy again.
Can I prepare smashed Brussels sprouts ahead of time?
Yes, you can boil and smash the Brussels sprouts ahead of time. Just store them in the fridge and roast them right before serving for optimal crispiness.
What can I serve with smashed Brussels sprouts?
These delightful sprouts pair well with a variety of dishes! For a complete meal, try serving them alongside roasted meats, grilled fish, or a hearty salad.
