Recipe: Maple-Glazed Carrots and Brussels Sprouts

This savory, sweet roasted vegetable dish is a healthy side that’s perfect for any gathering. If you like a little bit of spice, add cayenne pepper. Pomegranate seeds add natural sweetness, beautiful color, and some sparkle when sprinkled on top of these veggies. 

Prep time: 15 minutes
Cook time: 25 minutes
Total time: approximately 40 minutes
Serves: 6
Serving size: ¾ cup

Ingredients

• 18 Brussels sprouts, trimmed
• 6 carrots, trimmed
• 2 tablespoons extra light olive oil
• ¾ teaspoon salt
• ½ teaspoon ground black pepper
• ¼ teaspoon garlic powder
• ⅛ teaspoon ground cayenne pepper (optional)
• 2 tablespoons pure maple syrup
• 2 tablespoons balsamic vinegar
• 2 tablespoons reduced sodium vegetable stock
• 2 ounces (¼ cup) fresh pomegranate seeds

Instructions

Preheat oven to 450°F. 

Wash the Brussels sprouts, remove any wilted outer leaves, and slice them in half. Wash and peel the carrots. Slice lengthwise into quarters, then cut horizontally into approximately 3-inch sticks. Add Brussels sprouts and carrots to a large mixing bowl with olive oil, salt, black pepper, cayenne pepper, and garlic powder. Spray a non-stick baking sheet with cooking spray or line with parchment. Place Brussels sprouts and carrots on the baking sheet cut side down. Roast for 20–30 minutes, or until vegetables are tender and beginning to brown. Don’t stir or disturb the vegetable mixture while roasting, so that the vegetables can caramelize. 

Add maple syrup, balsamic vinegar, and vegetable stock to a small pot over low-medium heat. Stir frequently until glaze thickens, then remove from heat.

When Brussels sprouts and carrots are done roasting, arrange them on a plate and drizzle the glaze on top. Garnish with pomegranate seeds. Add additional salt and pepper to taste, if needed. Serve. 

MOBE Kitchen Tips: 

• Evenly spread the carrots and Brussels sprouts on the sheet pan so they become brown and crispy. If they’re too close, they’ll steam instead of roast. 
• Cut the veggies about the same size, so they cook evenly. Though the carrots and Brussels sprouts are different shapes, they should cook and tenderize in about the same time. 

Recipe Notes:

• If you can’t find fresh whole pomegranates or pomegranate seeds in the produce section of your grocery store, look in the frozen aisle for frozen seeds. You can also use dried cranberries instead; just remember they will increase the recipe’s sugar and calorie count. 
• Add extra crunch to the veggies with an optional garnish of toasted pine nuts, roasted pistachios, or toasted pumpkin seeds. 
• This side dish is rich in fiber, vitamins, and minerals. It also has anti-inflammatory and health-promoting phytochemicals and antioxidants, like carotenoids from the carrots and sulforaphane from the Brussels sprouts. 
• Looking for more better-for-you side dishes? Try the Roasted Root Vegetables, Lemon Orzo with Asparagus, and Mixed Mashed Potatoes recipes.

Nutrition facts per serving

Calories: 120 / Total Fat: 4.5g (6% DV) / Saturated Fat: 0.5g (3% DV) / Trans Fat: 0g / Cholesterol: 0mg (0% DV) / Sodium: 360mg (16% DV) / Total Carbohydrate: 18g (7% DV) / Dietary Fiber: 4g (14% DV) / Total Sugars: 9g / Added Sugar: 5g (10% DV) / Protein: 3g / Vitamin D: 0mcg (0% DV) / Calcium: 33mg (2% DV) / Iron: 1mg (6% DV) / Potassium: 184mg (4% DV)

Allergen Statement: n/a.