Sticky sprouts with grapes & walnuts

Vegetarian
Gluten Free
Very Healthy
Health score
62%
Sticky sprouts with grapes & walnuts
30 min.
6
185kcal

Suggestions


Introducing a delightful and healthy side dish that’s sure to impress at your next gathering: Sticky Sprouts with Grapes & Walnuts! Bursting with flavor and nourishing ingredients, this dish offers a harmonious balance of savory and sweet that will tantalize your taste buds. The Brussels sprouts are perfectly cooked to retain their vibrant crunch, while the sticky fig jam and rich balsamic vinegar create a luscious glaze that adds depth to every bite.

What sets this dish apart is the unexpected addition of juicy red grapes, which bring a burst of sweetness and a lovely texture. The toasted walnuts add a delightful crunch, making every mouthful a delightful experience. Finished with a dollop of creamy Greek yogurt mixed with fresh mint, this dish not only looks stunning but also brings a refreshing element that complements the robust flavors wonderfully.

This sticky sprouts recipe is not only vegetarian and gluten-free, but it also boasts a health score of 62, making it a guilt-free indulgence. With just 185 calories per serving, it's perfect for those who want to enjoy a delicious side dish without compromising on health. Whether you’re serving it at a festive feast or a casual dinner, this dish is sure to be a hit, leaving everyone asking for the recipe. So, gather your ingredients, and let’s create a dish that combines taste, texture, and nutrition in every bite!

Ingredients

  • 800 brussels sprouts 
  • tbsp let set min. spread 
  • tbsp balsamic vinegar 
  • large handful grapes red
  • 50 walnuts toasted roughly chopped
  • 200 greek yogurt thick
  • tbsp mint leaves chopped

Equipment

  • frying pan
  • wok

Directions

  1. Boil a large pan of water and add the sprouts. Boil for 8 mins, or until just cooked through but not soggy.
  2. Drain, cool, then halve. Can be chilled for up to 24 hrs.
  3. Melt the fig jam and balsamic vinegar together in a big frying pan or wok. When bubbling, add the sprouts and fry until they start to caramelise. Lower the heat and add the grapes, then cook for a few mins more until the grapes are hot and softening.
  4. Add the walnuts and seasoning, then tip into a serving dish.
  5. Mix the yogurt and chopped mint, and dollop over the hot sprouts.
  6. Garnish with a few extra mint leaves.

Nutrition Facts

Calories185kcal
Protein18.76%
Fat26.92%
Carbs54.32%

Properties

Glycemic Index
33.83
Glycemic Load
8.98
Inflammation Score
-8
Nutrition Score
20.861304334972%

Flavonoids

Cyanidin
0.23mg
Eriodictyol
0.16mg
Hesperetin
0.05mg
Naringenin
4.39mg
Apigenin
0.03mg
Luteolin
0.51mg
Kaempferol
1.15mg
Quercetin
2.56mg

Nutrients percent of daily need

Calories:184.84kcal
9.24%
Fat:5.99g
9.22%
Saturated Fat:0.64g
3.99%
Carbohydrates:27.2g
9.07%
Net Carbohydrates:21.26g
7.73%
Sugar:13.78g
15.31%
Cholesterol:1.67mg
0.56%
Sodium:51.62mg
2.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.4g
18.79%
Vitamin K:238.06µg
226.73%
Vitamin C:115.25mg
139.69%
Manganese:0.76mg
38.23%
Fiber:5.93g
23.74%
Folate:94.23µg
23.56%
Vitamin A:1039.29IU
20.79%
Vitamin B6:0.37mg
18.62%
Potassium:646.24mg
18.46%
Phosphorus:172.75mg
17.27%
Vitamin B1:0.23mg
15.5%
Vitamin B2:0.25mg
14.53%
Copper:0.26mg
13.23%
Iron:2.31mg
12.84%
Magnesium:50.01mg
12.5%
Calcium:107.96mg
10.8%
Selenium:6.13µg
8.76%
Vitamin E:1.28mg
8.5%
Zinc:1.02mg
6.81%
Vitamin B3:1.19mg
5.97%
Vitamin B5:0.58mg
5.81%
Vitamin B12:0.23µg
3.89%