Crispy Chili-Flake Brussels Sprouts with Garlic Balsamic Glaze
No more soggy sprouts! These Brussels sprouts are boiled until just tender, coated in chickpea flour, and pan-fried with chili flakes, garlic, and a splash of balsamic vinegar, resulting in a crispy, flavorful side dish that's ready in under 30 minutes.
Equipment
Ingredients
- 5 cups Ingredients 500 g Brussels sprouts trimmed and halved
- 2 tablespoons of chickpea flour for crunchy sprouts
- 2 tablespoons of olive oil for frying
- 2 garlic cloves finely chopped
- ½ teaspoon of chili flakes (adjust to taste)
- 2 tablespoons balsamic vinegar
- 1 teaspoon Himalayan salt (adjust to taste)
- small handful of parsley
Watch me Make it (Video)
Instructions
- Trim off the outer leaves, slice each Brussels sprout in half, and place them in a pan of boiling water. Cook for about 15 minutes, then until just tender.
- Drain thoroughly and pat dry with a clean towel or kitchen paper.
- Transfer them to a bowl and add the chickpea flour and salt. Make sure each sprout is coated with the chickpea flour.
- Heat the olive oil in a large skillet or heavy-bottomed pan over medium-high heat, and add the chili flakes.
- Add the coated sprouts and stir constantly for one minute. Turn off the heat.
- Add the chopped garlic and pour in the balsamic vinegar, and toss the sprouts to allow them to absorb the flavors.
- Continue cooking for another minute, allowing the glaze to coat them evenly.
- Remove from the heat, stir through the chopped parsley, and serve immediately while hot and crunchy.
Notes & Suggestions
Don't overboil:
Boil the sprouts only until just tender (about 15 minutes). Overcooking makes them mushy and less crisp when pan-fried.
Extra crunch:
Add a little more chickpea flour at the end for an even crispier coating.
Heat control:
Adjust the chili flakes to your spice preference. Add less for a milder dish.
Fresh finish:
Parsley balances the heat and tang with a fresh, herby touch.
Make it ahead:
You can boil the sprouts in advance, then crisp and glaze them just before serving.
Nutrition Profile
Nutrition
Crispy Chili-Flake Brussels Sprouts with Garlic Balsamic Glaze
Serving Size
1 serving
Amount per Serving
Calories
120
% Daily Value*
Trans Fat
6
g
Carbohydrates
13.8
g
5
%
Fiber
5.5
g
23
%
Sugar
3.8
g
4
%
Protein
4.2
g
8
%
Vitamin C
110
mg
133
%
Calcium
65
mg
7
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information is an estimate, calculated automatically per serving. Values may vary depending on ingredients used and serving size. Adjust calculations accordingly if changes are made.
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