Roasted Brussels sprouts on pink beetroot cream – rich in protein and iron!
Spring and even summer are here – and with it the desire for lighter, yet nutritious dishes. Winter, with its heavy stews, can retreat, because now freshness, colour and a touch of lightness are on the menu. This is exactly what my recipe today brings: Roasted Brussels sprouts meet a velvety beetroot cream – rounded off with smoked tofu, crunchy carrot and a hint of tahini. An absolute feast for the palate that doesn’t weigh you down, but strengthens you – and above all fills your protein and iron stores in a delicious way. Let’s get going! 🤤
Equipment
- 1 kitchen sieve
- 1 Airfryer or oven
- 1 blender
Ingredients
Roasted Brussels Sprouts
- 300 g brussels sprouts cleaned and doused with boiling water
- 1 carrot diced
- 250 g smoked tofu diced
- 2 tbsp lemon juice
- 1 tbsp peanut oil
- ½ tsp coriander seeds ground
- 1 knife tip turmeric ground
- salt and pepper according to taste
Beetroot cream
- 2 beetroot boiled
- 215 g white beans drained, washed
- 1 garlic clove optional
- 1 tbsp tahini sesame paste
- 2 tbsp lemon juice
- 1 tbsp olive oil
- 1 tbsp nutritional yeast
- salt, pepper, ground coriander according to taste
To decorate
- dill fresh
- parsley fresh
- sesame seeds and nutritional yeast
Instructions
- Prepare the Brussels sprouts: Remove the outer leaves, cut the stalk crosswise and cut in half. Place in a colander, pour boiling water over and leave to stand for 5 minutes and drain.
- Marinate the vegetables and tofu: Mix the Brussels sprouts, diced carrots and smoked tofu in a bowl with the lemon juice, peanut oil and spices.
- Use the Airfryer: Place the mixture in the Airfryer and roast at 180 °C for approx. 15-20 minutes until everything is golden brown and crispy. Shake once in between. Alternatively, the vegetables can also be baked in the oven at 200 °C for approx. 25 minutes.
- Prepare the beetroot cream: Place all the ingredients for the cream in a blender and blend until smooth. Adjust the consistency with a little water if necessary.
- Serve: Spread the beetroot cream on plates, add fresh dill and parsley, arrange the roasted vegetables with tofu on top and sprinkle with yeast flakes and sesame seeds. And as always: Enjoy to the fully fullest!
Nutrients
Brussels sprouts – small but mighty
Often underestimated, but a true superfood: Brussels sprouts not only provide plenty of vitamin C, but also vitamin K, folic acid, potassium and plenty of fibre. This makes it a real booster for our immune system and intestinal health. The secondary plant substances it contains – known as glucosinolates – also support the detoxification of our body and have antioxidant effects. Brussels sprouts are low in calories but filling – perfect for springtime lightness with substance.
Beetroot – colourful and healthy
Beetroot is not just an eye-catcher. It is full of valuable nutrients such as folic acid, potassium, iron and vitamin B6. Particularly exciting: the plant pigment betanin has an antioxidant and anti-inflammatory effect. The nitrates it contains can improve blood circulation and, therefore, also increase performance. And it has a pleasant sweetness that harmonises wonderfully with the tart Brussels sprouts and smoked tofu. A real heart opener – in both senses of the word.
🩸 Iron in abundance – and combined correctly
What makes this dish special is that it is a real iron power pack. Beetroot, white beans and tofu all provide significant amounts of this important trace element. Then there’s tahini, which not only tastes deliciously nutty, but also scores with iron. And not only that, but also plenty of protein! With approx. 26 g of protein per portion, you are also providing your body with plenty of protein!
However, plant-based iron (non-haem iron) is not absorbed by the body quite as well as animal-based iron. This is where lemon juice comes into play – the vitamin C it contains has been proven to improve iron absorption. However, you should not combine the dish with coffee or black tea, as the tannins it contains can inhibit absorption. You should therefore avoid coffee or black tea approx. 2 hours before and after or eat the dish in the evening when you should avoid caffeinated drinks anyway.
Remember: vitamin C = iron booster, coffee/tea = iron brake. 🍋🚫☕
🌱 Conclusion – Iron-rich recipe on a delicious plate
This roasted Brussels sprouts on beetroot cream is a prime example of how nutrient-rich cuisine can also be light and fresh. This dish combines springtime flavours with real health benefits – this iron-rich recipe will provide you with essential nutrients. It fills you up without weighing you down, adds colour to your plate and strengthens your body with valuable vitamins, minerals and iron.
It’s one of those dishes that not only tastes good, but also gives you the feeling: “I’m feeling really good right now.” And isn’t that exactly what we need at this time?
As always, if you try this recipe, I’d love to hear your feedback. Feel free to tag me on Instagram (@rosa_lazic or #foodlifestylefacts) or leave a comment here. 🌿💚
Enjoy!
Rosa 🐿️♥️
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