Brussels Sprout Spaghetti: A Delicious and Healthy Pasta Recipe

Brussels sprouts, often relegated to the realm of holiday side dishes (and sometimes viewed with disdain!), deserve a much brighter spotlight. When prepared correctly, these miniature cabbages are packed with flavor, nutrients, and a delightful texture. This recipe for Brussels Sprout Spaghetti transforms the humble sprout into a star ingredient, creating a healthy, satisfying, and surprisingly delicious pasta dish that will change your mind about Brussels sprouts forever.

This recipe is perfect for busy weeknights, as it comes together quickly and requires minimal ingredients. It’s also a great way to sneak in some extra vegetables into your diet. The combination of earthy Brussels sprouts, savory garlic, nutty Parmesan cheese, and a touch of lemon creates a flavor profile that is both complex and comforting. Feel free to adapt the recipe to your liking by adding other vegetables, proteins, or spices. The possibilities are endless!

## Why You’ll Love This Brussels Sprout Spaghetti

* **Healthy and Nutritious:** Brussels sprouts are an excellent source of vitamins C and K, as well as fiber and antioxidants. This pasta dish is a guilt-free way to enjoy a comforting meal.
* **Quick and Easy:** This recipe can be on the table in under 30 minutes, making it perfect for busy weeknights.
* **Flavorful and Delicious:** The combination of flavors – earthy Brussels sprouts, savory garlic, nutty Parmesan, and bright lemon – is simply irresistible.
* **Versatile:** This recipe can be easily adapted to your liking. Add other vegetables, proteins, or spices to create your own unique version.
* **Vegetarian-Friendly:** This recipe is naturally vegetarian, making it a great option for vegetarians and those looking to incorporate more plant-based meals into their diet.

## Ingredients You’ll Need

* **Spaghetti:** 1 pound (450g). You can use any type of spaghetti you prefer, such as regular spaghetti, whole wheat spaghetti, or gluten-free spaghetti. For a healthier option, choose whole wheat spaghetti, which is higher in fiber.
* **Brussels Sprouts:** 1 pound (450g), trimmed and thinly sliced. Fresh Brussels sprouts are best for this recipe. Look for sprouts that are firm, compact, and bright green in color. Avoid sprouts that are yellowed or have blemishes.
* **Garlic:** 4 cloves, minced. Garlic adds a pungent and savory flavor to the dish. Use fresh garlic for the best flavor.
* **Olive Oil:** 1/4 cup. Olive oil is used to sauté the Brussels sprouts and garlic. Use extra virgin olive oil for the best flavor and health benefits.
* **Parmesan Cheese:** 1/2 cup, grated. Parmesan cheese adds a salty and nutty flavor to the dish. Use freshly grated Parmesan cheese for the best flavor.
* **Lemon:** 1 lemon, zested and juiced. Lemon zest and juice add brightness and acidity to the dish, balancing out the richness of the cheese and olive oil.
* **Red Pepper Flakes:** 1/4 teaspoon (or more, to taste). Red pepper flakes add a touch of heat to the dish. Adjust the amount to your liking.
* **Salt and Black Pepper:** To taste. Salt and pepper enhance the flavors of the other ingredients. Use freshly ground black pepper for the best flavor.
* **Optional Add-ins:** Toasted pine nuts, crispy bacon bits, chopped walnuts, sun-dried tomatoes, cooked chicken or sausage.

## Equipment You’ll Need

* Large pot
* Large skillet or sauté pan
* Colander
* Cheese grater
* Lemon zester
* Lemon juicer
* Cutting board
* Knife

## Step-by-Step Instructions

Here’s how to make this delicious Brussels Sprout Spaghetti:

**1. Cook the Spaghetti:**

* Bring a large pot of salted water to a boil. Adding salt to the water seasons the pasta as it cooks.
* Add the spaghetti to the boiling water and cook according to the package directions, until al dente. Al dente means “to the tooth” in Italian, and refers to pasta that is cooked through but still firm to the bite. This prevents the pasta from becoming mushy.
* Reserve about 1 cup of pasta water before draining the spaghetti. The starchy pasta water will help to create a creamy sauce.
* Drain the spaghetti in a colander and set aside.

**2. Prepare the Brussels Sprouts:**

* While the spaghetti is cooking, prepare the Brussels sprouts. Trim the ends of the Brussels sprouts and remove any outer leaves that are wilted or discolored. Trimmed ends ensure a clean taste, and removing outer leaves removes any bitterness.
* Thinly slice the Brussels sprouts. You can use a sharp knife, a mandoline slicer, or the slicing attachment of a food processor. Thinly sliced Brussels sprouts cook quickly and evenly.

**3. Sauté the Brussels Sprouts and Garlic:**

* Heat the olive oil in a large skillet or sauté pan over medium heat. Make sure the pan is large enough to accommodate all of the Brussels sprouts. Heating the oil first ensures even cooking.
* Add the sliced Brussels sprouts to the skillet and cook, stirring occasionally, until they are tender and slightly browned, about 8-10 minutes. Cooking the Brussels sprouts until they are slightly browned enhances their flavor and texture. They should be tender but still have a slight bite.
* Add the minced garlic to the skillet and cook for another minute, until fragrant. Be careful not to burn the garlic, as this will make it bitter. Fragrant garlic indicates its oils have been released and have imparted their aroma.

**4. Combine the Spaghetti and Sauce:**

* Add the cooked spaghetti to the skillet with the Brussels sprouts and garlic. Toss to combine.
* Pour in about 1/2 cup of the reserved pasta water. The starchy pasta water will help to create a creamy sauce that coats the spaghetti.
* Add the Parmesan cheese, lemon zest, lemon juice, and red pepper flakes (if using). Toss to combine and cook for another minute or two, until the cheese is melted and the sauce is thickened. The lemon juice adds brightness and acidity, while the red pepper flakes add a touch of heat. Continuously tossing ensures uniform cooking and prevents the pasta from sticking.
* If the sauce is too thick, add more pasta water, 1 tablespoon at a time, until it reaches your desired consistency. The sauce should be creamy and coat the spaghetti evenly.

**5. Season and Serve:**

* Season with salt and black pepper to taste. Taste the pasta and adjust the seasoning as needed.
* Serve immediately, garnished with extra Parmesan cheese, toasted pine nuts, or red pepper flakes, if desired. Serving immediately ensures the pasta is at its optimal temperature and texture. Garnishes add visual appeal and enhance the flavor of the dish.

## Tips and Variations

* **Add Protein:** To make this a more substantial meal, add cooked chicken, sausage, shrimp, or tofu. Cook the protein separately and add it to the skillet along with the spaghetti. Chicken and sausage add savory notes, shrimp adds a briny flavor, and tofu provides a vegetarian protein source.
* **Add Vegetables:** Feel free to add other vegetables to this dish, such as mushrooms, spinach, kale, or sun-dried tomatoes. Sauté the vegetables along with the Brussels sprouts and garlic. Mushrooms add an earthy flavor, spinach and kale add nutrients, and sun-dried tomatoes add a chewy texture and intense flavor.
* **Use Different Pasta:** You can use any type of pasta you like in this recipe, such as linguine, fettuccine, or penne. Adjust the cooking time according to the package directions. Linguine and fettuccine are similar to spaghetti but are wider, while penne has a tubular shape and ridges that hold the sauce well.
* **Make it Vegan:** To make this recipe vegan, simply omit the Parmesan cheese or use a vegan Parmesan cheese substitute. You can also add nutritional yeast for a cheesy flavor. Nutritional yeast has a savory, umami flavor that is often used in vegan cooking.
* **Roast the Brussels Sprouts:** For a slightly different flavor, you can roast the Brussels sprouts instead of sautéing them. Toss the Brussels sprouts with olive oil, salt, and pepper, and roast them in a preheated oven at 400°F (200°C) for 20-25 minutes, or until they are tender and slightly browned. Roasting the Brussels sprouts brings out their natural sweetness and creates a crispy exterior.
* **Add Balsamic Glaze:** Drizzle a little balsamic glaze over the finished dish for a touch of sweetness and acidity. Balsamic glaze adds a complex flavor that complements the other ingredients.
* **Spice it Up:** If you like spicy food, add more red pepper flakes or a pinch of cayenne pepper to the dish. Cayenne pepper adds a more intense heat than red pepper flakes.

## Serving Suggestions

This Brussels Sprout Spaghetti is delicious on its own, but it also pairs well with a variety of side dishes. Here are a few suggestions:

* **Garlic Bread:** Crispy garlic bread is the perfect accompaniment to this pasta dish.
* **Side Salad:** A simple green salad with a vinaigrette dressing provides a refreshing contrast to the richness of the pasta.
* **Roasted Vegetables:** Roasted vegetables, such as carrots, broccoli, or asparagus, make a healthy and flavorful side dish.
* **Soup:** A warm bowl of soup, such as tomato soup or minestrone soup, is a comforting addition to this meal.

## Make-Ahead Instructions

This Brussels Sprout Spaghetti is best served immediately, but you can prepare some of the ingredients ahead of time to save time on busy weeknights.

* **Slice the Brussels Sprouts:** You can slice the Brussels sprouts up to a day in advance and store them in an airtight container in the refrigerator.
* **Mince the Garlic:** You can mince the garlic up to a day in advance and store it in an airtight container in the refrigerator.
* **Cook the Spaghetti:** You can cook the spaghetti up to a day in advance and store it in an airtight container in the refrigerator. Toss it with a little olive oil to prevent it from sticking together.
* **Make the Sauce:** You can sauté the brussels sprouts and garlic, then combine the sauce ingredients ahead of time. When you are ready to serve, simply cook the pasta and toss with the sauce. The flavors will meld beautifully, making this make-ahead method great for parties.

## Storage Instructions

Leftover Brussels Sprout Spaghetti can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it in the microwave or in a skillet over medium heat.

## Nutritional Information (per serving)

* Calories: Approximately 400-500
* Protein: 15-20g
* Fat: 15-20g
* Carbohydrates: 60-70g
* Fiber: 10-15g

*Note: Nutritional information is approximate and may vary depending on the specific ingredients and portion sizes used.*

## Conclusion

This Brussels Sprout Spaghetti is a delicious, healthy, and easy-to-make meal that is perfect for any occasion. Whether you’re looking for a quick weeknight dinner or a vegetarian-friendly dish to impress your guests, this recipe is sure to be a hit. So, give it a try and discover the surprisingly delicious potential of Brussels sprouts!

Enjoy your culinary creation!