The Foodie Physician: Dining with the Doc: Miso Roasted Brussels Sprouts
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Dining with the Doc: Miso Roasted Brussels Sprouts



Brussels sprouts are definitely a polarizing food- people either love ‘em or hate ‘em.  Personally, they weren’t my favorite vegetable growing up.  This is probably because my mom never cooked them at home so my only experience was at restaurants where they were usually boiled to death and served with absolutely no seasoning.  But, in recent years, the humble Brussels sprout has definitely had a huge growth in popularity.  You can find them on any restaurant menu from casual to gourmet.  Shaved, deep-fried, roasted, braised and of course everyone’s favorite- cooked with bacon.  There’s something about the salty, smoky flavor of bacon that pairs really well with the slight bitterness of the sprouts.     







Whether you’re a fan of Brussels sprouts or not, you can’t argue with the fact that these little morsels are nutritional powerhouses.   They are packed with fiber and a wide variety of vitamins like Vitamin A and several B vitamins.  They are an especially rich source of Vitamin C and Vitamin K- one cup provides 125% and 195% of your daily recommended amounts respectively.  They also contain several important minerals like potassium, manganese, iron and calcium.  Brussels sprouts, like other cruciferous vegetables, are also packed with several powerful antioxidants that have disease-fighting properties including protection from certain types of cancer. 





I wanted to do something different with Brussels sprouts and pair them with an ingredient that would provide the savory, salty bite of bacon but without the fat.  What I found was that miso paste worked perfectly.  Miso paste is a Japanese fermented soybean paste that can be found in Asian markets or specialty grocery stores like Whole Foods.  It comes in several different varieties including white, yellow and red. 


My Miso Roasted Brussels Sprouts are the perfect side dish for your Thanksgiving table.  These tasty little cabbages are coated with a salty sweet glaze and roasted in the oven until caramelized and tender.  A final drizzle of sauce on the warm sprouts just before serving amplifies their flavor.  It’s an umami flavor bomb!   







Miso Roasted Brussels Sprouts
Makes 4 servings

Ingredients:
1 pound Brussels sprouts
1 ½ tablespoons olive oil
2 ½ tablespoons white (shiro) miso paste
1 tablespoon maple syrup
1 tablespoon cider vinegar
1 teaspoon low sodium tamari or soy sauce
½ teaspoon Sriracha or other hot sauce (optional)


Directions:
Preheat the oven to 400 degrees F. 

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves.  Cut them in half lengthwise. 

Mix the oil, miso paste, maple syrup, vinegar, tamari and Sriracha together in a large bowl.  Remove about 1 tablespoon of the sauce and save it to toss with the Brussels sprouts later.  Add the Brussels sprouts to the bowl and toss to coat them with the sauce.  Transfer the Brussels sprouts to a baking sheet sprayed with olive oil cooking spray and spread them out in a single layer. 

Roast Brussels sprouts in the oven until caramelized and tender, 20-25 minutes.  Stir them once or twice during cooking.  Remove the tray from the oven and drizzle the reserved sauce on top.  Toss to combine.  Serve warm.   

One serving: Calories 129; Fat 5.8g (Sat 0.9g); Protein 5.2g; Carb 16.6g; Fiber 4.9g; Sodium 485mg



45 comments :

  1. These look great! I bet the miso glaze really takes them over the top! I don't eat a lot of brussels sprouts because I need to watch my vitamin K intake, but when I do I want them to be really good since I can't have too many. This looks like the perfect recipe for me. Thanks so much!

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    1. Thanks, Katie! I think the glaze adds just the right combination of salty and sweet. I hope you try them!

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  2. I could eat brussels sprouts all day long. Love the miso on these!

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  3. Seems we had the same experience with brussels sprouts when we were kids:) I have come to love them recently and have been looking for new recipes to try - this one looks delicious!

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    1. I think many of us had a similar experience growing up, haha! Glad to hear that you're a fan now like me :)

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  4. This is exactly how I like to do my brussel sprouts! I never retain any of the sauce to sauce with afterwards though, so I'm going to remember that tip for sure!

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    1. That's great! The first time I made them, I didn't add the extra sauce at the end and I felt like they needed a little extra punch of flavor. Tossing the warm sprouts with the reserved sauce at the end takes them over the top!

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  5. Now those are some sexy brussels sprouts! Love the addition of miso. I was cooking a lot with miso earlier in the year and for some reason took a hiatus. I think this will be the recipe to bring me back!

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    1. Thanks Kara! I'm so glad I could reunite you with your longtime friend Brussels :)

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  6. Brussel sprouts with miso looks like a wonderful idea! I usually don't use any sauce for brussel sprouts and they look terribly boring. Let's give a try to your recipe!

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    1. Thanks Del! I hear you loud and clear, I'm really not into them where they're plain.

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  7. This dish sounds fantastic! I've never thought to combine miso and brussels sprouts before - but I absolutely love both flavors. Great idea!

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  8. I love the way you cooked the brussels sprouts, they look delicious! That's the first time I'm visiting your blog, but there are so many recipes I like!

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    1. Thanks so much Mira! I love your blog too, I'm so glad we crossed each others paths :)

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  9. These are totally on my to-make list, Sonali. They look incredible!

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    1. Thanks for stopping by Ann! I hope you guys are all doing well <3

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  10. I never liked brussels sprouts as a kid either, and then I finally tried them as an adult, and now I'm positively hooked! I love how caramelized these guys look! SO good!

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    1. Thanks Nicole! It seems like this is such a common thing with Brussels sprouts!

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  11. Mm this sounds delicious! I have a bag of brussels in my fridge right now, and you called it, the bacon is right next to it. Next time I will have to grab some miso!

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    1. Haha, I gotta admit, bacon is pretty tasty too! Thanks for stopping by Karen!

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  12. What a gorgeous dish! Brussels sprouts are a favorite of mine and if they're roasted there's no way I can turn them down...these look even more amazing with the addition of miso - yum!

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  13. I'm in the 'love' camp when it comes to Brussels sprouts, but have never tried them with miso. What a great idea!

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  14. So excited to find some delicious looking Brussel Sprouts-this one looks like a winner!

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    1. Thanks Rachel, I really appreciate your comment!

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  15. Great minds think alike!! :) love the white miso paste!!!

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    1. Thanks Alice! I really love your Brussels sprouts too!

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  16. Sonali these look wonderful!! I am one of those brussel sprouts lovers. Plus the fact these have Sriracha in them?! Definitely a bonus.

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    1. Yay, thanks for stopping by Serene! You definitely can't go wrong with a little Sriracha ;)

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  17. always love a different recipe for brussels sprouts! yours looks awesome! :)

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    1. Thanks so much! I appreciate you stopping by :)

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  18. yummmmmmm! I'll come and dine with you anytime as long as you bring the brussels sprouts! fair?

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  19. I am a total brussels sprout lover! My favorite way to eat them though is previously cooked and then put in the fridge and eaten cold the next day!

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    1. I'm making these again for tomorrow's festivities. If there are any leftovers, I'll try them cold on Friday :)

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  20. Okay now this is how you eat brussel sprouts. I LOVE the flavor of miso and I've never thought to marinate brussels with it! I am definitley pinning these :)

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    1. Awesome, thanks Selena! Happy Thanksgiving!

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  21. Oh my, these look fabulous. Brussels sprouts are probably my favourite veggie so I am always on the look-out for the next best recipe. Thanks for sharing!

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    1. Thanks so much for stopping by! Being the Brussels sprouts lover that your are, I really hope you enjoy this recipe!

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  22. I love brussels sprouts and these look absolutely delicious. Love the addition of miso!!

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    1. Thanks so much! The miso adds a really great flavor!

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  23. Just found this recipe this morning - I am a huge Brussels sprouts fan and this recipe looks amazing - thanks!

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