Name: Roasted Brussel Sprouts, Butternut, Feta and Maple Walnuts
Prep time: 10 min
Cook time: 1 h 5 min
Total time: 1 h 15 min
Ingredients: 1Kg (2.2 pound) or 1 large butternut squash cubed; 500g (17oz or 4 cups) Brussels sprouts; 100g (3.5oz or 1 cup) walnuts (raw); 1 tbsp maple syrup; 50g (1.8oz or 1/4 cup) feta cheese; 2 red onions; 4 tbsp extra virgin olive oil; 1 tsp Ceylon Cinnamon; 1 tbsp fresh thyme

Roasted Brussel Sprouts, Butternut, Feta and Maple Walnuts

Prep Time: 10 minutes

Cook Time: 1 hour 5 minutes

Total Time: 1 hour 15 minutes

This is a super tasty and healthy vegetable roast that can be enjoyed as a hearty side dish or a vegetarian mains, especially for the festive season.

Ingredients

1Kg (2.2 pound) or 1 large butternut squash cubed
500g (17oz or 4 cups) Brussels sprouts
100g (3.5oz or 1 cup) walnuts (raw)
1 tbsp maple syrup
50g (1.8oz or 1/4 cup) feta cheese
2 red onions
4 tbsp extra virgin olive oil
1 tsp Ceylon Cinnamon
1 tbsp fresh thyme

Instructions

Preheat the oven to 180C/350F degrees fan
Place the vegetables in a large oven dish, drizzle with olive oil and thyme.
Roast for 1 hour, stirring every 20 minutes. In the last 10 minutes, add the feta.
Remove form the oven, and then roast the walnuts covered in maple syrup and cinnamon for 5 minutes.
Remove the walnuts from the oven and sprinkle over the roasted vegetables and serve.

Notes

This is a hearty, delicious, high-fibre and easy meal that can be enjoyed as a side dish, especially in autumn/fall or winter, or over the festive season. It can also be eaten as a vegetarian mains. Brussel sprouts form part of the brassica group of vegetables, which are high in sulphur compounds that help support oestrogen detoxification, hormone balance and liver health. Butternut squash is high in carotenoids such as beta-carotenoids, zeaxanthin and lutein, important for eye health, immune health and protects against cancer. One portion supplies over 139% the RDI of vitamin A. Walnuts contain omega 3 fatty acids which act as a natural anti-inflammatory.

Approximate micronutrient value per serving:

Vitamins

B1 (Thiamine) - 0.3mg (30%)

B2 (Riboflavin) - 0.3mg (23%)

B3 (Niacin) - 2.6mg (18%)

B5 (Pantothenic Acid) - 1.1mg (22%)

B6 (Pyridoxine) - 0.6mg (43%)

B12 (Cobalamin) - 0.1µg (6%)

Folate - 108.5µg (27%)

Vitamin A - 971.7µg (139%)

Vitamin C - 99mg (132%)

Vitamin D - 1.3IU (0%)

Vitamin E - 4.3mg (29%)

Vitamin K - 155.5µg (173%)

Minerals

Calcium - 177mg (18%)

Copper - 0.5mg (50%)

Iron - 2.9mg (16%)

Magnesium - 100mg (31%)

Manganese - 1.4mg (75%)

Phosphorus - 199mg (28%)

Potassium - 939mg (36%)

Selenium - 4.4µg (8%)

Sodium - 124.8mg (8%)

Zinc - 1.4mg (18%)

% RDI based on an adult female

Nutrition Information:

Yield: 6 Serving Size: 324g (11.4oz)
Amount Per Serving: Calories: 337kcalTotal Fat: 22gNet Carbohydrates: 23gFiber: 10.4gProtein: 8.5g

Roasted Brussel Sprouts, Butternut, Feta and Maple Walnuts