Healthy & heart-warming
I’m totally in love with creamy pasta with roasted Brussels sprouts! Since I started eating plant-based meals, it’s been one of my favourite comfort foods packed with nutrients and oh…not the mention the comfort this dish provides to our souls 🙂
What you most probably already know, Brussels sprouts are one of the top greens ideal for maintaining our health. Internet is packed with descriptions of its benefits, fo I’ll keep it brief as I’m sure you want to jump to the recipe as soon as possible!
Brussels sprouts benefits
Being a low-calorie vegetable, they are one of the better green vegetable sources of protein. Just one serving meets the daily vitamin C and vitamin K requirements.
As said above, only one serving meets the daily requirements for Vitamin C and Vitamin K. Apart from that, Brussels sprouts are packed with Vitamin A, calcium, B-6, fibre, folate, omega-3 fats, manganese, and many more.
So how do they help us?
Here is just a small example of health benefits Brussels sprouts bring to our lives:
- Consuming Brussels helps prevent cancer because they contain four specific glucosinolates found in this cruciferous vegetable: glucoraphanin, glucobrassicin, sinigrin, and gluconasturtiian. Such combination is powerful and provides a great deal of protection.
- When steaming them, Brussels sprouts provide cholesterol-lowering benefits.
- Vitamin K is necessary for blood clotting and bone health. That being said, only one serving fully covers your daily Vitamin K need.
- They are a powerful antioxidant due to high levels of Vitamin C. Vitamin C has variety of benefits, boosting immune system, reducing stress and helping other nutrients absorb easier among others.
- They are helping regulate blood sugar levels.
- They contain ALA omega-3 fatty acids which are usually found in oily fish. For vegans this is a perfect source of natural and healthy omega-3 fatty acids. Omega-3 fatty acids have been shown to reduce blood triglycerides, slow cognitive decline, reduce insulin resistance and decrease inflammation.
- They reduce inflammation.
- The Vitamin C they contain helps with the growth and repair of tissues in the body.
- They are darn delicious!
Make sure you don’t over-cook them as they loose nutrients when over-cooked.
Creamy Pasta with Roasted Brussels sprouts
This incredibly easy recipe contains very few ingredients. You can use any pasta of your choice and swap for classic cream if you consume diary.
- 10 ounces pasta (approximately 300 grams) such as linguini, or any kind you prefer
- 2 Tbsp olive oil, extra Tbsp for Brussels sprouts
- 2 medium shallots, diced
- 8 large cloves garlic, minced
- 4 Tbsp all-purpose flour (you can use another thickener of your choice)
- 2 cups unsweetened plain almond milk (you may need to add a bit more depending how thick you want your sauce)
- 10 ounces Brussels sprouts (approximately 300 grams)
- pinch of dried chilli
- salt and black pepper to taste
- Preheat oven to 400 degrees F (200 C) and toss Brussels sprouts in a bit of olive oil and sea salt. Place them cut side up on a baking sheet and bake for 20 minutes while you prepare the rest of the dish.
- Cook pasta according to package instructions. When done, drain, and set aside.
- In the meantime, prepare the sauce. Add 2 Tbsp olive oil in a large skillet over medium heat. Once oil is hot, add shallot and after a minute add the garlic. Add a pinch of salt and black pepper and stir frequently, cooking for 3-4 minutes until softened and fragrant.
- Add flour and mix with a whisk - once combined, slowly whisk in the almond milk a little at a time. Bring to a simmer and continue cooking for another 5 minutes to thicken. Taste and adjust seasonings as needed (blend the mix for extra sauciness).
- Once you're happy with thickness, adjust seasoning and add pasta and Brussels sprouts.
- Finish with a pinch of dried chilli and serve!