🥬 Mediterranean Garlic Soy Glazed Brussels Sprouts
Crispy, caramelized, and bursting with sweet-savory umami!
📝 Description:
These Mediterranean Garlic Soy Glazed Brussels Sprouts are roasted until golden and crispy, then tossed in a sticky, flavorful garlic-soy glaze. The combo of olive oil, garlic, soy sauce, and a hint of sweetness gives a rich, bold flavor — perfect as a side dish or warm salad. Even Brussels sprout skeptics will devour them!
🍽 Ingredients:
For the Brussels Sprouts:
- 1 lb (450g) Brussels sprouts, trimmed and halved
- 2 tbsp extra virgin olive oil
- ½ tsp sea salt
- ¼ tsp black pepper
For the Garlic Soy Glaze:
- 2 tbsp low-sodium soy sauce
- 1 tbsp balsamic vinegar (or lemon juice for tangier flavor)
- 1 tbsp honey or maple syrup
- 2 cloves garlic, minced
- 1 tsp Dijon mustard (optional for depth)
- 1 tbsp water (to thin, if needed)
👨🍳 Instructions:
- Roast the Brussels Sprouts:
- Preheat oven to 425°F (220°C).
- In a bowl, toss halved Brussels sprouts with olive oil, salt, and pepper.
- Spread cut side down on a parchment-lined baking sheet.
- Roast for 20–25 minutes, flipping halfway, until golden and crispy on the edges.
- Prepare the Garlic Soy Glaze:
- While sprouts roast, mix soy sauce, balsamic vinegar, honey, garlic, and Dijon in a small pan.
- Simmer over medium-low heat for 2–3 minutes, stirring often, until slightly thickened.
- Glaze and Serve:
- Transfer hot roasted Brussels sprouts to a bowl and drizzle with the warm glaze.
- Toss to coat evenly and serve immediately.
📝 Notes:
- For extra crispiness, roast Brussels sprouts face-down and don’t overcrowd the pan.
- You can air-fry them at 390°F (200°C) for 15–18 minutes for faster results.
- Substitute tamari or coconut aminos to make it gluten-free.
- For a spicy kick, add a pinch of red chili flakes to the glaze.
💡 Tips:
- Add toasted sesame seeds, crushed almonds, or pine nuts for texture.
- Turn it into a full meal by tossing with quinoa, feta, or grilled chicken.
- Make a double batch of the glaze to drizzle over roasted veggies or grain bowls.
🍴 Servings:
Serves 4 as a side dish
🔍 Nutritional Info (Per Serving – approx.):
- Calories: 140
- Carbohydrates: 12g
- Protein: 3g
- Fat: 9g
- Fiber: 4g
- Sugar: 6g
- Sodium: 340mg
Note: Values vary with portion size and glaze usage.
🌿 Benefits:
- Brussels sprouts are packed with fiber, vitamin C, K, and cancer-fighting antioxidants.
- Olive oil supports heart health and reduces inflammation.
- Garlic and soy offer immune-boosting and anti-inflammatory benefits.
- Naturally vegetarian, gluten-free (with tamari), and meal-prep friendly.
❓ Q&A:
Q: Can I make this ahead of time?
A: Yes, roast the sprouts ahead and reheat in the oven at 375°F for 8–10 minutes. Toss with glaze just before serving.
Q: What can I serve this with?
A: Pair with grilled fish, chicken, couscous, or hummus bowls. It also works well in wraps or pitas.
Q: Can I use frozen Brussels sprouts?
A: Fresh is best for roasting, but thawed frozen sprouts will work if patted dry and roasted at a high temperature.
Q: Can I skip the honey/maple?
A: Yes, but the sweetness balances the soy and garlic. You can reduce it or substitute with stevia or agave if needed.