Edwina Clark - Registered Dietitian and Wellness Expert

Crispy Brussels Sprouts with Pomegranate & Hummus

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This crispy Brussels sprouts recipe hits all the stops. It’s sweet, salty, crunchy, and creamy. It lights up a table with color and makes it easy to woof down a whole lot of veggies without noticing.

Crispy Brussels sprouts with pomegranate and hummus on a white plate, on a marble background.
Crispy Brussels sprouts with sweet pomegranate arils and creamy hummus. A match made in heaven!

If you’re from an era where Brussels sprouts were boiled, bland, and downright awful, this recipe may sounds like an odd combination. But trust me, it works. When I made this at home, the two of us demolished four cups of Brussels sprouts in one sitting. And I could have eaten more.

Brussels Sprouts Nutrition

It would be remiss of me to talk about Brussels sprout without mentioning their nutritional properties. Brussels sprouts are one of the mightiest veggies around, offering 125% of the daily recommendation for vitamin C, 195% of the daily vitamin K recommendation, and more than 3g of fiber per one cup serving.

But the real wow-factor is their glucosinolate content. Animal studies and small human trials suggest that glucosinolates deactivate carcinogens, reduce inflammation and possibly influence gene expression as well [1, 2].

Furthermore, epidemiological research indicates that consuming cruciferous veggies likes Brussels sprouts, cauliflower, and kale, once a week or more is associated with reduced risk of cancer at multiple sites [3]. By all definition, Brussels sprouts are nutrition superstars.

So, without further ado here is my favorite way to eat Brussels sprouts. Go forth and Brussel! You won’t be disappointed.

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Crispy Brussels with pomegranate and hummus on a white plate, on a marble background.

Crispy Brussels with Pomegranate, Lemon & Hummus

4.3 from 4 reviews
  • Prep Time: 0 hours
  • Cook Time: 0 hours
  • Total Time: 0 hours
  • Yield: Serves 4 as a side. 1x
  • Category: Appetizer, side, vegetarian, easy, Brussels sprouts, gluten-free, dairy-free, vegan
  • Cuisine: American, fusion
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Description

This recipe hits all the stops. It’s sweet, salty, crunchy, and creamy. Moreover, it’s vegetarian- and vegan-friendly and loaded with healthy ingredients.

Ingredients

Units Scale
  • 1 tbsp extra virgin olive oil
  • 4 cup Brussels sprouts
  • Salt, dash
  • Pepper, dash
  • 1/2 pomegranate
  • 1/2 cup hummus
  • 1/4 fresh lemon
  • Extra olive oil

Instructions

  1. Preheat the oven to 450℉ (230℃).
  2. Grease a baking tray with 1 tbsp of olive oil.
  3. Trim the Brussels sprouts and chop into quarters.
  4. Preheat the oven to 450℉ (230℃).
  5. Grease a baking tray with 1 tbsp of olive oil.
  6. Trim the Brussels sprouts and chop into quarters.
  7. Add the Brussels sprouts to the baking tray, and season with salt and pepper.
  8. Insert the baking tray into the oven and bake the Brussels at 450℉ for 15-20 minutes until crispy.
  9. While the Brussels are roasting, remove the pomegranate arils from their membranes.
  10. Use a butter knife to spread the hummus evenly over a serving platter or plate.
  11. Spoon the crispy Brussels sprouts over the hummus. Squeeze the lemon over the Brussels sprouts.
  12. Sprinkle the pomegranate arils over the Brussels sprouts and hummus. Drizzle the platter with olive oil to finish. Serve immediately.

Craving more healthy eats and treats? Check out my recipe page here.

References:

[1] Reduction of oxidative DNA-damage in humans by brussels sprouts. Verhagen H, Poulsen HE, Loft S, van Poppel G, Willems MI, van Bladeren PJ. Carcinogenesis. 1995 Apr;16(4):969-70.

[2] Health Promoting Effects of Brassica-Derived Phytochemicals: From Chemopreventive and Anti-Inflammatory Activities to Epigenetic Regulation. Anika Eva Wagner, Anna Maria Terschluesen, Gerald Rimbach. Oxid Med Cell Longev. 2013; 2013: 964539. Published online 2013 Dec 23.

[3] Cruciferous vegetables and cancer risk in a network of case-control studies. Bosetti C, Filomeno M, Riso P, Polesel J, Levi F, Talamini R, Montella M, Negri E, Franceschi S, La Vecchia C. Ann Oncol. 2012 Aug;23(8):2198-203.