Whipping up oven-roasted Brussels sprouts and baby carrots is like bringing a burst of flavour to your plate without the worry of carb counting—perfect for those keeping an eye on their diabetic-friendly eats. This healthy side isn’t just for your regular midweek dinner; they’re stars that can shine on your Sunday roast or even steal the show at Christmas lunch!
I love the brussel sprout season, as I know that Christmas and winter are just around the corner. And that means plenty of hearty and comforting meals. But with those meals, you need great vegetable sides and these roasted brussel sprouts and carrots are sure to make a great addition to those meals.
The humble brussel can get a bit of a bad rap, but I hope this recipe will change that! There isn’t any soggy, overcooked, mushy brussel in sight in this recipe. Instead, they are replaced with slightly crispy but tender on the inside, oven-roasted Brussels, paired with delicious sweet carrots dressed in a zingy dijon sauce or tangy balsamic glaze to add an extra punch.
Why you should try this Brussel sprouts and Carrots Recipe?
This one pan-roasted vegetable side dish is incredibly simple to make. With just a few basic ingredients, you can have this Brussels Sprouts and Carrots recipe ready in no time. But here are some more reasons to try this tasty side:
- Ease of Preparation: This recipe is incredibly easy to make, requiring only a few simple steps and basic ingredients.
- Quick Cooking Time: You can have this dish ready in no time, making it a convenient option for busy schedules or last-minute meals.
- Versatility: The dish is versatile and can be served as a side with a variety of main courses, including Sunday Roast or Holiday Dinner, adding a wholesome element to your meal.
- Balanced Flavors: The combination of Brussels sprouts and carrots, along with the added dressings creates a harmonious balance of flavours – savoury with a hint of tartness.
- Nutritional Benefits: Brussels sprouts and carrots are nutritious vegetables, packed with vitamins, minerals, and antioxidants, contributing to a healthful and well-rounded diet.
- Minimal Ingredients: You won’t need an extensive list of ingredients; it’s a straightforward recipe that relies on simplicity and quality flavours.
What are the health benefits of Brussel sprouts and carrots?
Brussels sprouts and carrots are both nutritious vegetables, each offering a range of health benefits:
Brussels Sprouts:
Rich in Nutrients: Brussels sprouts are a good source of vitamins and minerals, including vitamin K, vitamin C, vitamin A, folate, and manganese.
High in Fiber: They are high in fibre, promoting digestive health and helping to maintain a healthy weight by providing a feeling of fullness.
Antioxidant Properties: Brussels sprouts contain antioxidants that help combat oxidative stress and can reduce inflammation in the body.
Carrots:
Excellent Source of Beta-Carotene: Carrots are rich in beta-carotene, a precursor to vitamin A, which is essential for maintaining healthy vision, skin, and immune function.
Antioxidant Properties: Carrots contain antioxidants like beta-carotene, which helps protect cells from damage caused by free radicals.
Aids Digestive Health: The dietary fibre in carrots supports digestive health
What you will need for these Oven Roasted Brussel Sprouts and Carrots
Brussel Sprouts
- Part of the Brassica family and essentially look like mini cabbages
- They are high in many nutrients, especially fibre, vitamins K, and C.
Baby Carrots
- These are short stout carrots that are also sold as Chantenay carrots.
- They have a lovely earthy sweet taste
- They are rich in beta-carotene and vitamins A and E, minerals such as calcium potassium, copper, folic acid and magnesium.
For the Dijon dressing
- Extra Virgin Olive Oil
- Rich in healthy monounsaturated fat and loaded with antioxidants
- Dijon Mustard
- Has a light creamy texture and a slightly more intense flavour than yellow mustard
- Salt and Pepper
or
For the Balsamic dressing
- Extra Virgin Olive Oil
- Rich in healthy monounsaturated fat and loaded with antioxidants
- Balsamic Vinegar
- Has a light creamy texture and a slightly more intense flavour than yellow mustard
- Salt and Pepper
How to make the Oven roasted brussel sprouts and carrots
Taking less than 40 minutes to prepare, this brussel sprout and carrot dish is a versatile side that pairs well with various main courses roasts and festive meals. Just follow the simple step-by-step instructions below:
Step 1
Start by preheating the oven to 220 c / 200 c fan. While the oven is warming you can prepare your vegetables and the dressing.
Step 2
Once heated, place your carrots and half of your dressing of choice into your roasting tin. Mix well ensuring all the carrots are coated. Cook for 20 minutes.
Step 3
Now add the brussel sprouts to the tray and give everything a good mix. You may want to add a little extra seasoning and oil at this point. Turn the oven up by 20 c (220 c fan / 240 c ) and place the tray back in the oven for another 15 minutes.
Step 4
Once the vegetables are beautifully caramelized take the vegetables out of the oven and mix through the remaining dressing.
Serve immediately.
Cooking Tips for the Perfect Oven Roasted Brussel Sprouts and Carrots
Roasting vegetables is a wonderful way to get the best flavours out of your veg, but as with any cooking method, it is about getting the timings right so you don’t end up with soggy, over-cooked, mush.
Is it best to parboil brussel sprouts or carrots before roasting?
My answer for all vegetables, with the exception of potatoes, is always no to this question. The oven and roasting process will naturally soften the vegetables. Parboiling not only removes nutrients that are in the vegetables but it will also leave you at a greater risk of having overcooked veg.
More tips for the perfect roasted vegetables
- Try to ensure that you have relatively equal-sized vegetables when you are preparing them. Chantenay carrots are much smaller but if you’re using regular carrots you may want to chop them in half lengthways as well.
- Turn the oven temperature up. I start this recipe at 220c or 200c fan but then increase the heat by 20 c when I add the brussel sprouts. The high heat will help to keep the vegetables tender and crisp.
- Ensure that your vegetables have plenty of room to roast and crisp up beautifully. More airflow around the vegetables will allow them to roast and caramelize. So if you feel the tin is overcrowded you can always use two baking trays.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
Storing Oven Roasted Vegetables
This dish really is best cooked and served immediately. You can of course roast the vegetables in advance but they will lose their crispness. However, if you are doing this I would suggest not adding the dressing and simply roast them in olive oil. You can then add the dressing once they have been reheated.
Simply let the vegetables cool and then store them in an airtight container in the fridge for 3-4 days. Reheat the vegetables in the oven or in a frying pan to try and get a little crispness back
Complementary dishes to serve with Oven Roasted Brussels Sprouts and Carrots
Oven Roasted Brussels Sprouts and Carrots can be paired with a variety of dishes to create a well-balanced and satisfying meal. Here are some ideas:
- Roast Chicken or Turkey:
- The classic combination of roasted poultry with Brussels sprouts and carrots works well, providing a mix of textures and flavours.
- Grilled Salmon or White Fish:
- The light and flaky texture of grilled fish complements the heartiness and the tang of the roasted vegetables. Make extra dressing to drizzle over the fish as well.
- Quinoa or Brown Rice:
- For a vegetarian option, pair the vegetables with quinoa or brown rice to add protein and make it a complete meal. Maybe add some extra beans and lentils for extra wholefood goodness.
- Mashed Potatoes or Mashed Parsnips and Celeriac:
- The creaminess of mashed potatoes or for a carb count free option try CREAMY CELERIAC AND PARSNIP MASH complements the roasted vegetables well.
- Cranberry Sauce:
- Especially fitting for holiday meals, HOMEMADE SUGAR FREE CRANBERRY SAUCE adds a burst of tartness that contrasts nicely with the roasted vegetables.
- Harissa Roasted Potatoes:
- HARISSA ROASTED POTATOES for an additional side that adds a little spice and texture to your meals.
Diabetes Note
This is a totally carb count free side dish which is full of nutritional goodness. So enjoy as much as you like!
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Oven Roasted Brussel Sprouts and Carrots
These oven roasted brussels sprouts and carrots with a choice of tangy dressings are easy to make and a tasty addition to any meal.
4
servings5
minutes35
minutes40
minutesKeep the screen of your device on
Ingredients
500 g 500 brussel sprouts, halved
400 g 400 baby carrots, halved
- For the Dijon Dressing
4 tbsp 4 extra virgin olive oil
2 tbsp 2 Dijon mustard
2 tbsp 2 water
salt & pepper
- For the Balsamic Dressing
4 tbsp 4 extra virgin olive oil
2 tbsp 2 balsamic vinegar
salt & pepper
Directions
- Preheat the oven to 220 c / 200 c fan
- While the oven is warming you can prepare your vegetables and your dressing of choice.
- Once heated, place your carrots and half of your dressing into the roasting tin. Mix well ensuring all the carrots are coated. Cook for 20 minutes.
- Now add your brussel sprouts to the tray and give everything a good mix. You may want to add a little extra seasoning and oil at this point. Turn the oven up by 20 c (220 c fan / 240 c ) and place the tray back in the oven for another 15 minutes.
- Once the vegetables are beautifully caramelized take the vegetables out of the oven and mix through the remaining dressing. Serve immediately.
Tips and Notes
- Try to ensure that you have relatively equal-sized vegetables – Baby carrots are much smaller but if you’re using regular carrots you may want to chop them in half lengthways as well.
- Diabetes Note – A carb count free side dish
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