These Mustard Brussels Sprouts are perfect for any holiday or dinner table. Maple syrup and Dijon mustard bring out the flavors in the vegetable and the toasted pecans add a delicious crunch. They’re so easy to make and ready in less than 15 minutes!
Growing up, holiday meals with my extended family always had the same exact food. Besides the main, we had canned green beans, boxed stuffing, mashed potatoes, and gravy. It tasted good (especially coming from my house where no one cooked) but I now find it fun to try new things and to make things as healthy and tasty as possible.
I have already healthified the mashed potatoes and gravy (yum!) so now I’m working on other sides for my holiday meals. While I want to recreate a green bean dish, I have been learning how healthy cruciferous veggies like these Mustard Brussels Sprouts can be so I’m switching things up and adding these to my Thanksgiving and holiday table.
Bring on the Brussels Sprouts!
Brussels sprouts get a bum rap but I guess sometimes, with good reason. If they’re boiled with no seasonings there is no way they are going to taste good.
Side Note: I usually refrain from boiling most vegetables (except maybe potatoes) for taste and as well as health reasons. Did you know that boiling releases many vitamins and minerals from vegetables into the cooking water? The nutrients will be lost if you’re not also drinking the water they are cooked in (soup is different because we drink that liquid).
Back to Brussels sprouts…I love the taste of Brussels sprouts if they’re cooked correctly. I often roast them with some olive oil, salt, and pepper but cooking them in a pan like I do with these is also very easy. Plus when you top them with a tasty sauce – they’re totally delicious! Seriously they are, try them for yourself and see!
Easy Side Dish
As I said I usually like to roast vegetables but during the holidays the oven might be taken up by other things (such as these tasty Lentil Puff Pastry Pockets).
So to make things easier and quicker, I cut the Brussels sprouts into halves or quarters (depending on how big they are) and cook them in a pan. This method allows for easy cooking – these babies are ready in about 15 minutes.
Health Benefits of Brussels Sprouts
As a nutritionist, I know how important food can be (both health and taste-wise). I already talked about how tasty these are so let’s get into a bit about how these Dijon Mustard Brussels Sprouts support your health.
Brussels Sprouts are cruciferous vegetables. Thier name comes from the Latin word for crucifix because the blossoms of these plants resemble a cross.
Cruciferous vegetables are low-calorie and contain the vitamins folate, vitamins C, E, and K. They also contain fiber. Growing research shows that adequate fiber intake may benefit digestion and reduce the risk of chronic disease. It also supports the function of the friendly bacteria in the gut and keeps us feeling fuller longer.
Cruciferous vegetables are also good sources of phytonutrients – the plant-based compounds that may help lower inflammation and reduce the risk of developing cancer.
If you make this recipe, let me know what you think by ★ star rating it and leaving a comment below.
Dijon Mustard Brussels Sprouts with Pecans
- Add Brussels sprouts, olive oil, salt, and pepper in a pan and cook for 5-7 minutes or until Brussels sprouts are tender.
- Add maple syrup, mustard, apple cider vinegar, and garlic powder into pan and cook for another 2-3 minutes.
- Meanwhile, toast pecans in a separate pan for 1-2 minutes to release their flavor.
- Add Brussels sprouts to serving dish and top with pecans.
Please Note: The nutritional information is a computer generated estimate so these numbers should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident in creating sustainable habits that align with their values and health goals. She shares easy gluten-free plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen’s recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.