Introducing the “Lemony Brussels Sprout Salad” – a vibrant and refreshing dish that transforms the humble Brussels sprout into a star on your plate. This salad is a delightful combination of crisp Brussels sprouts, tangy lemon, and an assortment of complementary flavors that will tantalize your taste buds.
Brussels sprouts, often underrated, take center stage in this recipe, offering a unique and earthy flavor profile. The addition of zesty lemon brings a bright and citrusy kick, perfectly balancing the richness of the sprouts. As you take each forkful, you’ll experience a medley of textures, from the satisfying crunch of shaved Brussels sprouts to the burst of juiciness from cherry tomatoes or other fresh ingredients you choose to include.
Whether you’re looking for a nutritious side dish, a light lunch, or a vibrant addition to your dinner table, the Lemony Brussels Sprout Salad is a fantastic choice. It’s not just a salad; it’s a celebration of flavors that will leave you craving more. Join us on a culinary journey as we explore the simple yet exquisite world of this mouthwatering salad.
How to make Lemony Brussels Sprout Salad
Lemony Brussels Sprout Salad
Ingredients
Ingredients:
- 1 lb Brussels sprouts trimmed and thinly sliced
- 1 cup cherry tomatoes halved
- 1/2 cup feta cheese crumbled
- 1/4 cup almonds sliced and toasted
- 2 tablespoons fresh parsley chopped
For the Lemon Vinaigrette:
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic minced
- Salt and pepper to taste
Instructions
- Prepare Brussels Sprouts: Trim the ends of the Brussels sprouts and remove any outer leaves that appear wilted. Using a sharp knife or a mandoline, thinly slice the sprouts.
- Toast Almonds: In a dry skillet over medium heat, toast the sliced almonds until golden brown and fragrant. Stir frequently to prevent burning. Once toasted, set aside.
- Make Lemon Vinaigrette: In a small bowl, whisk together the olive oil, fresh lemon juice, Dijon mustard, minced garlic, salt, and pepper. Adjust the seasoning to taste.
- Assemble the Salad: In a large bowl, combine the sliced Brussels sprouts, cherry tomatoes, crumbled feta, toasted almonds, and chopped parsley.
- Dress the Salad: Pour the lemon vinaigrette over the salad ingredients. Toss the salad gently to ensure even coating.
- Serve: Allow the salad to marinate for a few minutes to let the flavors meld. Serve in individual bowls or on a platter, garnishing with additional feta and parsley if desired.
- Enjoy: This Lemony Brussels Sprout Salad is perfect as a refreshing side dish or a light lunch. The combination of citrusy notes, crunchy Brussels sprouts, and savory feta creates a delightful harmony of flavors.
Nutritions Per Serving (assuming 4 servings)
- Calories: Around 200-250 calories
- Protein: 7-10 grams
- Fat: 15-20 grams
- Saturated Fat: 3-5 grams
- Carbohydrates: 15-20 grams
- Dietary Fiber: 6-8 grams
- Sugar: 4-6 grams
- Cholesterol: 10-20 milligrams
- Sodium: 300-400 milligrams
Key Nutrients:
- Vitamins:
- Vitamin A: 800-1000 IU
- Vitamin C: 60-80 milligrams
- Vitamin K: 200-250 micrograms
- Folate: 80-100 micrograms
- Minerals:
- Potassium: 500-600 milligrams
- Calcium: 150-200 milligrams
- Iron: 2-3 milligrams
- Magnesium: 40-50 milligrams
Notes:
- Brussels sprouts are rich in fiber, vitamins (especially vitamin C and vitamin K), and minerals.
- Almonds contribute healthy fats, protein, and additional vitamins and minerals.
- Feta cheese adds protein, calcium, and a tangy flavor.
- Cherry tomatoes provide vitamin C, potassium, and antioxidants.
- Olive oil in the dressing contributes heart-healthy monounsaturated fats.
These values are estimates and may vary based on specific brands and quantities of ingredients used. Always check product labels for accurate nutritional information, especially if you have specific dietary requirements or restrictions.
Benefits of Lemony Brussels Sprout Salad
The Lemony Brussels Sprout Salad offers a range of health benefits due to its nutritious and thoughtfully chosen ingredients. Here are some potential benefits:
- Rich in Fiber: Brussels sprouts are an excellent source of dietary fiber, promoting digestive health and helping with weight management by providing a sense of fullness.
- High in Vitamins: The salad contains significant amounts of vitamins, particularly vitamin C (from Brussels sprouts and lemon), which supports the immune system, and vitamin K (from Brussels sprouts), important for blood clotting and bone health.
- Healthy Fats: The olive oil in the lemon vinaigrette contributes heart-healthy monounsaturated fats, which may help lower bad cholesterol levels and reduce the risk of heart disease.
- Protein Boost: Feta cheese and almonds add protein to the salad, contributing to muscle maintenance, repair, and overall satiety.
- Antioxidant Properties: The various ingredients, including Brussels sprouts, tomatoes, and almonds, contain antioxidants that help combat oxidative stress and inflammation in the body.
- Mineral Content: Brussels sprouts and almonds provide essential minerals such as potassium, calcium, and magnesium, which play crucial roles in maintaining healthy bones, muscles, and overall bodily functions.
- Low in Added Sugar: The natural sweetness of cherry tomatoes is a healthier alternative to added sugars, making this salad a nutritious option for those watching their sugar intake.
- Weight Management: With its combination of fiber, healthy fats, and protein, this salad can contribute to a feeling of fullness, potentially aiding in weight management by reducing overall calorie intake.
- Hydration: The fresh and juicy components of the salad, such as cherry tomatoes and lemon, contribute to overall hydration.
- Versatility and Customization: The salad is versatile, allowing for customization based on personal preferences and dietary needs. You can easily add additional vegetables, proteins, or whole grains to enhance its nutritional profile.
Remember that individual nutritional needs vary, and it’s essential to consider your specific dietary requirements. This Lemony Brussels Sprout Salad serves as a flavorful and wholesome option that combines taste with a variety of health benefits.
Conclusion
In summary, the Lemony Brussels Sprout Salad is a flavorful and nutritious culinary delight. Packed with fiber, vitamins, and minerals, it offers a range of health benefits, including support for digestion, immune function, and overall well-being. Versatile and customizable, this salad proves that healthy eating can be both delicious and satisfying. Add a refreshing twist to your meals with the Lemony Brussels Sprout Salad and indulge in a dish that nourishes both body and palate.