Balsamic Brussels Sprouts with Smoked White Bean Spread
Balsamic Brussels Sprouts with Smoked White Bean Spread
Balsamic Brussels Sprouts with Smoked White Bean Spread
Healthy, oil-free, air-fried Brussels Sprouts with balsamic reduction, crunchy pomegranate seeds, and creamy, smoked white bean spread. Vegan, gluten-free, whole foods, plant-based.
Makes: 4 servings
Prep time:
Cook time:
- 16 oz Brussels sprouts, halved lengthwise
- 2 cups high-quality balsamic vinegar
- 2 Tbsp 100% pure maple syrup
- 1 14 oz can cannellini beans
- ¼ cup reserved cannellini bean liquid
- 1 Tbsp lemon juice, fresh
- 1 large garlic clove
- ½ tsp salt
- 2 Tbsp tahini
- 2 tsp liquid smoke
- ½ tsp garlic powder
- pomegranate seeds (for garnish)
- chopped, roasted unsalted peanuts (optional, for garnish)
- salt and pepper, to taste
- First, make the balsamic reduction (see recipes notes for a time saving tip): in a small saucepan, bring the balsamic vinegar and maple syrup to a slight boil, then reduce to a simmer. Stir occasionally. Remove from heat when the mixture has reduced by half. Place in the fridge to cool.
- Preheat air fryer to 400 degrees.
- Add the Brussels sprouts and air fry at 400 degrees for 4 minutes.
- While the Brussels sprouts cook, make the white bean spread: in a high powered blender or food processor, combine the beans, reserved bean liquid, garlic, salt, lemon juice, liquid smoke, and tahini. Blend or process on high until smooth.
- Give the Brussels sprouts a shake, top with a sprinkle of salt, pepper, and garlic powder. Give them another shake, then air fry for another 4 minutes.
- In a mixing bowl, toss the Brussels sprouts with a generous drizzle of balsamic reduction and another sprinkle of salt.
- Serve on a large plate (or on individual small plates) with a generous smear of the bean spread (about ½ cup for 16 oz brussel sprouts) on the plate. Add the Brussels sprouts on top, then garnish with pomegranate seeds and peanuts (if using). Eat while the Brussels sprouts are still hot. Enjoy!
About the recipe:
The first time I tried Brussels sprouts, I was 24 years old and nearly finished with grad school. Either the opportunity had never presented itself for me to try them, or I avoided them because my Dad famously despised them and thought they “tasted like snot.” My grandmother, apparently, cooked them via the “boiling the crap out of them” method.
When my grad school roommate offered me a freshly roasted Brussels sprout, I tenuously accepted, and was surprised that this infamously disgusting veggie was so tasty! Thus began my love affair with Brussels sprouts.
As many of us know, cruciferous vegetables are among some of the most health promoting foods we can eat. One of their phytochemicals, sulforaphane, is thought to be particularly protective against the development of certain kinds of cancer.
Because vegetables in this family are so potently healthful, it stands to reason that we wouldn’t want to prepare them with foods that blunt their health-promoting effects (mainly, processed fats, saturated fats, and refined sugars). It’s like taking a giant bowl of spinach salad and covering it in ranch.
Brussels sprouts are among my favorite cruciferous veggies because they are prepackaged by Mother Nature in cute, little bite-sized pieces. They have a slight horseradish flavor to them and they can easily develop a “crispy on the outside” texture (and who doesn’t love a crispy exterior?).
Usually when I cook Brussels sprouts I cut them in half and “dry fry” them face-down in a large skillet over medium heat. Once the cut sides have browned, I flip them over and repeat on the other side. To get them extra crispy, you can transfer them to the oven under the broiler for a minute or two. If you don’t have an air fryer, I recommend this cooking method.
When cooking these little guys without oil, I’ve noticed that
You should NOT add any liquid until after the cooking process, just before serving. If you add lemon juice, vinegar, or soy sauce before or in the middle of cooking, they steam and become too soft. So, cook them first and then toss them with any sauce you may be using.
Since we aren’t using any oil or liquid during the cooking process, there isn’t much for any seasonings to stick to! But that doesn’t mean we can’t season them, we just need to be patient. Season the sprouts half-way through cooking, once they’ve started to soften. This creates a surface to which salt, pepper, and whatever else you’re using can adhere. If you’re using the stovetop method, sprinkle on your seasonings after you turn the sprouts over. If you’re using an air fryer, season them after 4 minutes, then continue frying.
RECIPE NOTES:
If you’re including these Brussels sprouts on your table, here are a couple recipe notes to keep in mind:
Making the balsamic reduction is by far the most time consuming part of this recipe (even though it takes less than 20 minutes). If you want to save time, you can purchase balsamic reduction or balsamic glaze (however, the glaze will have more added sugar).
Another way you can save time on the balsamic reduction is by making it in advance. This mixture will keep in your fridge for several months, so go ahead and make it in October if you want!
One more note on the balsamic reduction: it can be ticky to eyeball when the mixture has reduced by half. I keep a measuring cup near the stove so I can measure it as I go (I just pour the simmering mixture into the measuring cup *carefully* then pour it back into the saucepan until it has reduced from 2 cups to one).
You WILL have leftover smoked white bean spread and balsamic reduction. The bean spread is delicious as a dip for veggies or apple slices (seriously), on wraps and sandwiches, and on toast. You can also use it to make these tasty holiday crostini! Use the balsamic reduction on salads and roasted veggies.
To serve, I like to layer this dish. The first layer is a thick smear of smoked bean spread, the second is the Brussels sprouts tossed with balsamic, and the third are the pomegranates and peanuts (if using). You can either do this on one large serving plate which can be passed around the table or on individual plates.
For the holidays, I wanted to create a slightly fancier version of Brussels sprouts that the whole family (even the haters) will love. It looks beautiful on the table and the combination of creamy, smoky bean spread with the sweet and crunchy pomegranate seeds, crispy Brussels sprouts and tangy balsamic is simply to die for.
I hope this changes your dad’s mind about Brussels sprouts, too.
Happy Cooking,
✌️Courtney
Ps: my dad now loves Brussels sprouts, orders them at restaurants of his own volition, and affectionately refers to them as “little cabbages”