Introduction
If you’ve ever thought Brussels sprouts were bland or boring, this Sautéed Vegan Brussels Sprouts with Balsamic Glaze & Pine Nuts recipe will completely change your mind. These crispy, caramelized Brussels sprouts, coated in a sweet and tangy balsamic reduction, are finished with toasted pine nuts for the perfect crunch. The result? A dish that is both rich in flavor and loaded with nutrients, making it an excellent addition to any meal.
Brussels sprouts have had a bad reputation for being bitter or mushy, but the key to making them delicious lies in proper cooking techniques. In this recipe, we pan-sear them until golden brown, allowing their natural sugars to caramelize. The balsamic glaze adds sweetness and depth, balancing out any bitterness. Toasted pine nuts bring a buttery crunch, elevating the dish to gourmet status.
This dish is quick, easy, and incredibly versatile—serve it as a side dish for dinner, toss it into grain bowls, or enjoy it as a light lunch. Plus, it’s naturally vegan, gluten-free, and packed with fiber, vitamins, and antioxidants, making it as nutritious as it is delicious.
Ready to fall in love with Brussels sprouts? Let’s get started!
Why Choose These Sautéed Brussels Sprouts?
These aren’t your average Brussels sprouts—this recipe is designed to bring out maximum flavor, texture, and nutrition. Here’s why you’ll love it:
1. Crispy & Flavorful, Not Mushy
- Pan-searing Brussels sprouts gives them a crispy, golden-brown exterior while keeping the insides tender.
- A combination of garlic, balsamic glaze, and pine nuts creates a perfect balance of flavors—sweet, savory, and nutty.
2. Packed with Nutrients
- Brussels sprouts are rich in fiber, vitamin C, and antioxidants, supporting immune health and digestion.
- Pine nuts provide healthy fats, protein, and essential minerals.
3. Fast & Easy – Ready in 20 Minutes
- Only one pan required—minimal cleanup!
- The recipe comes together in under 20 minutes, making it perfect for weeknight dinners or holiday sides.
4. Versatile & Customizable
- Works as a side dish, salad topper, or grain bowl addition.
- Easily customizable—add cranberries for sweetness, red pepper flakes for spice, or walnuts for extra crunch.
Picture Gallery
Ingredients
For the Brussels Sprouts
- 1 lb Brussels sprouts, trimmed and halved
- 1 tablespoon olive oil or avocado oil
- 2 cloves garlic, minced
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Balsamic Glaze
- ¼ cup balsamic vinegar
- 1 tablespoon maple syrup or agave
- 1 teaspoon Dijon mustard
- ¼ teaspoon salt
For Garnishing
- ¼ cup pine nuts, toasted
- 1 tablespoon fresh parsley or thyme, chopped
- ¼ teaspoon red pepper flakes (optional, for heat)
Ingredient Breakdown
Brussels Sprouts: The Star of the Dish
Brussels sprouts belong to the cruciferous vegetable family, making them rich in fiber, vitamins, and antioxidants. When cooked properly, they develop a delicious nutty and caramelized flavor.
Balsamic Glaze: Sweet & Tangy Balance
The balsamic reduction adds a deep, sweet-tangy complexity, balancing out any bitterness from the Brussels sprouts. It also enhances caramelization when sautéed.
Pine Nuts: The Buttery Crunch
Pine nuts bring a rich, buttery texture and light crunch, making them a perfect finishing touch. They’re also packed with healthy fats, protein, and essential minerals.
Instructions
Step 1: Toast the Pine Nuts
- Heat a dry skillet over medium heat.
- Add the pine nuts and toast for 2-3 minutes, stirring constantly until lightly golden and fragrant.
- Remove from the pan and set aside.
Step 2: Prepare the Balsamic Glaze
- In a small saucepan, combine balsamic vinegar, maple syrup, Dijon mustard, and salt.
- Bring to a gentle simmer over medium heat and let it reduce for 5-7 minutes, until slightly thickened.
- Remove from heat and set aside.
Step 3: Sauté the Brussels Sprouts
- Heat olive oil in a large pan over medium-high heat.
- Place the halved Brussels sprouts cut-side down in the pan. Let them cook undisturbed for 4-5 minutes, until golden brown and crispy.
- Flip the Brussels sprouts, add garlic, salt, and black pepper, and sauté for another 3-4 minutes, stirring occasionally.
Step 4: Coat with Balsamic Glaze
- Pour the balsamic glaze over the Brussels sprouts, tossing to coat evenly.
- Cook for 1-2 minutes, allowing the glaze to caramelize slightly.
Step 5: Garnish & Serve
- Remove from heat and sprinkle with toasted pine nuts, fresh parsley, and red pepper flakes.
- Serve warm and enjoy!
Tips and Variations
- Make it nut-free: Substitute pine nuts with toasted pumpkin seeds or sunflower seeds.
- Add more flavor: Sprinkle with vegan parmesan or nutritional yeast for an extra umami boost.
- Sweeten it up: Toss in dried cranberries or pomegranate seeds for a sweet contrast.
- Make it extra crispy: Roast the Brussels sprouts at 425°F (220°C) for 20 minutes, then toss them in the balsamic glaze before serving.
Nutritional Information (Per Serving)
- Calories: ~180
- Protein: 5g
- Carbohydrates: 18g
- Fats: 10g
- Fiber: 6g
- Vitamin C: 80% DV
- Iron: 2.5mg
Conclusion
These Sautéed Vegan Brussels Sprouts with Balsamic Glaze & Pine Nuts take Brussels sprouts to a whole new level of deliciousness. The combination of crispy caramelized sprouts, sweet-tangy balsamic glaze, and buttery pine nuts creates a dish that’s flavorful, healthy, and easy to prepare.
Whether you’re serving this as a weeknight side dish, a festive holiday recipe, or a meal-prep staple, this dish is sure to impress. Give it a try and let me know how you like to customize it in the comments!
FAQs
1. Can I roast instead of sauté the Brussels sprouts?
Yes! Roast them at 425°F (220°C) for 20-25 minutes, tossing halfway through for even crispiness.
2. How long does this dish last in the fridge?
It stays fresh in an airtight container for up to 3 days. Reheat in a skillet for best results.
3. Can I use frozen Brussels sprouts?
Yes, but they won’t be as crispy. Thaw and pat them dry before sautéing.
4. What can I substitute for pine nuts?
Try toasted almonds, pecans, or sunflower seeds for a nut-free option.
5. Can I make the balsamic glaze in advance?
Yes! Store it in the fridge for up to a week and reheat before using.
Disclaimer: Nutritional values are estimates. Always consult a professional for dietary needs.