Eat Well Recipe: Crispy Caramelised Balsamic & Walnut Brussels Sprouts

 

Crispy Caramelised Balsamic & Walnut Brussels Sprouts

Crispy Caramelised Balsamic & Walnut Brussels Sprouts


High-heat roasting transforms Brussels sprouts into nutty, crisp-edged bites, while a light aged balsamic glaze and toasted walnuts add richness and heart-healthy fats without heavy butter or excess sodium.



Prep Time

Cook Time

Servings

Estimated Calories

10 minutes

20–25 minutes

4 servings

~165 kcal per serving

Ingredients

  • 680 g (1.5 lbs) Brussels sprouts, trimmed and halved lengthwise (quarter very large ones)
  • 2 tbsp extra-virgin olive oil
  • 1/4 tsp fine sea salt
  • 1/2 tsp freshly cracked black pepper
  • 1/2 tsp garlic powder
  • 1.5 tbsp aged balsamic vinegar (plus 1 tsp pure maple syrup or honey, optional)
  • 30 g (1/4 cup) raw walnuts, roughly chopped

Step-by-Step Instructions

1.Preheat the oven and baking sheet:Place a large, rimmed baking sheet on the middle rack while the oven heats.

Preheat your oven to 220°C (425°F). Heating the metal pan beforehand gives the cut sides of the sprouts an immediate sear on contact, jumping straight to caramelisation instead of steaming.


2.Prep and season the sprouts:

Rinse the Brussels sprouts and pat them completely dry with a clean kitchen towel. Trim the woody stem ends and slice each sprout in half from top to bottom. Toss them in a large bowl with the extra-virgin olive oil, sea salt, black pepper, and garlic powder until evenly coated.


3.Roast cut-side down:

Carefully remove the hot baking sheet from the oven. Spread the sprouts out in a single, uncrowded layer with the flat cut sides facing down. Roast for 15 minutes without stirring so the bottoms develop a deep golden-brown crust.


4.Add walnuts and finish roasting:

Pull the pan out, give the sprouts a quick toss, and scatter the chopped walnuts over the tray. Return to the oven for 5 to 8 minutes, until the sprouts are tender inside with crispy outer leaves and the walnuts are fragrant.


5.Glaze and serve:

Transfer the roasted sprouts and walnuts to a serving bowl. Drizzle with the aged balsamic vinegar (and maple syrup, if using), tossing gently so the residual heat reduces the vinegar into a glossy coat. Serve immediately.


Tips for Success & Cardiovascular Health

  • Dry thoroughly and leave space: Moisture is the enemy of crispiness. If sprouts are wet or piled on top of each other, they steam and turn mushy rather than browning.
  • Choose extra-virgin olive oil and walnuts for heart protection: Replacing saturated animal fats (like butter or bacon) with monounsaturated fats from olive oil and plant-based omega-3s (ALA) from walnuts helps lower LDL ("bad") cholesterol and reduce arterial inflammation.
  • Keep sodium low with acid: Using a bright, tangy finishing acid like aged balsamic vinegar wakes up your taste buds so the dish tastes bold and savoury with minimal added salt—helping support healthy blood pressure.
  • Leverage cruciferous fibre and antioxidants: Brussels sprouts are packed with soluble fibre, potassium, and sulforaphane, which support healthy blood vessel function and help manage cholesterol levels as part of an overall balanced diet.



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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
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