Roasted Brussels Sprouts and Delicata Squash With Pecans

Roasted Brussels Sprouts and Squash
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 207
Fat 16g
Carbs 16g
Protein 3g
View All
Total Time 45 min
Prep 15 min, Cook 30 min
Servings 4 (1 cup each)

Pecans are rich in antioxidants and heart healthy monounsaturated fats. They have a soft yet meaty texture that pairs well with this colorful medley of roasted vegetables.

Brussels sprouts are bright green veggie balls that look like mini cabbages, and that's because they come from the same cruciferous vegetable family. Cruciferous vegetables are rich in phytonutrients, plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Brussels sprouts are delicious when roasted in the oven with delicata squash (a buttery-textured winter squash with edible skin), sliced red onion, and a sweet mustard-maple dressing. Add a touch a fresh or dried rosemary to the dressing for a unique fragrance.

Ingredients

  • 12 ounces brussels sprouts (about 2 heaping cups)
  • 1 medium delicata squash
  • 1/2 medium red onion
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil, divided
  • 1 tablespoon dijon mustard
  • 1 tablespoon maple syrup
  • 1/2 teaspoon chopped dried or fresh rosemary
  • 1/2 cup pecans

Preparation

  1. Preheat oven to 425F.
  2. Mix together 1 tablespoon olive oil with the mustard, maple syrup, and rosemary. Set aside.
  3. Clean the Brussels sprouts, removing any dirty outer leaves. Slice in half and place in a large bowl.
  4. Cut the delicata squash in half lengthwise, scoop out the seeds, and cut the halves in half again. Slice into mini quarter moon shapes and place into the large bowl.
  5. Thinly slice the red onion and add to the bowl.
  1. Toss the vegetables with the salt and 1 tablespoon of the olive oil. Place onto a baking sheet and bake for a total of 30 to 35 minutes. At the 20 minute mark, toss the vegetables and add half of the dressing and all of the pecans. Continue baking for another 10 to 15 minutes until the vegetables are tender and starting to brown. Once the vegetables are finished roasting, drizzle on the remaining dressing.

Ingredient Variations and Substitutions

Don't see delicata squash at your local store or farmers' market? Try this with acorn squash or two cups cubed butternut squash. If you are packing this recipe for lunch, boost the protein content and pair with a side of plant-based cooked chickpeas or crispy baked edamame. Chopped grilled turkey or chicken with a handful of dried cranberries is another seasonal way to get in a serving of high quality lean animal protein.

Cooking and Serving Tips

Save your squash seeds and roast them!

Squash seeds are rich in healthy fat, protein, zinc, and iron. To make roasted seeds, preheat oven to 300F. Separate the seeds from the stringy squash flesh as best you can. Place in a colander and run under cool water, then dump onto paper towels or a clean dish towel and pat dry. Place seeds on a baking dish and drizzle with olive oil (use about 1 teaspoon oil per 3/4 cup seeds) and a pinch of salt.

Bake for 20 to 30 minutes, or until the seeds are just starting to brown.

Nutrition Facts
Servings: 4 (1 cup each)
Amount per serving  
Calories 207
% Daily Value*
Total Fat 16g 21%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 347mg 15%
Total Carbohydrate 16g 6%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 3g Added Sugars 6%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 57mg 4%
Iron 1mg 6%
Potassium 441mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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