Fat Free Vegan Roasted Brussels Sprouts, Fennel and Portobello Mushrooms Without Oil

by on December 9, 2011


Oil free roasted Brussels sprouts and balsamic vinegar are a delicious combo and a great accompaniment to any meal!

Ahh Brussels sprouts, you either love them, hate them, or fear them…. As a kid I definitely didn’t think I liked them. lol They looked like baby heads of cabbage, and they were green and my mom really never made them. So whenever I would see them at a restaurant or buffet I would avoid them because they were “new and scary”.

Brussels sprouts don’t really scare me now. But you do need to know how to cook them. If you undercook Brussels sprouts they can be really spicy and hard to chew, if you overcook them they can be quite bitter, mushy and unappetizing. I’ve most commonly had them just steamed, but I wanted to try a take on a vegan roasted side dish that had Brussels Sprouts in it.

If you’re going to boil or steam them instead, here’s a quick tip, if you cut an X in the stem of the Brussels sprout it will help it cook faster and more evenly inside, instead of being overcooked on the outside and undercooked on the inside!

I found a vegan Brussels sprouts recipe for inspiration from Celeste’s Vegan Goodness, omitted the oil and switched up portobello mushrooms for the shiitake and added some more seasonings to make it oil free and low fat vegan. If you’ve never tried fennel before either, here’s your chance to check it out. It has a licorice-eque flavour to it and contrasts well with the shallots. This is a delicious way to roast your Brussels sprouts without oil.

Raw veggies seasoned and ready for the oven

(Fat Free Vegan) Roasted Brussel Sprouts With Fennel and Portobello Mushrooms

Serves 4

Ingredients:

4-5 cups trimmed brussel sprouts (about 2 lbs)
1 fennel bulb, sliced
3 1/2 cups sliced portobello mushrooms (about 8 oz)
2 cups sliced shallots (about 3 large)
1-2 cloves of garlic sliced
1 cup vegetable broth
5 tbsp balsamic vinegar
4 tsp herbs de provence
1 tsp herbamare or salt
1/4 tsp fresh ground pepper

Directions:

1. Preheat oven to 400 Degrees.
2. Place brussels sprouts in a large mixing bowl.
3. Place fennel in mixing bowl.
4. Slice mushrooms into thick strips and add to bowl.
5. Peel and slice shallots. Remove rings and place and add to bowl.
6. Peel and slice garlic and add to bowl.
7. Add vegetable broth, balsamic vinegar and herbs, salt and pepper. Stir gently to combine.
8. Lightly spritz a 9×12 large roasting pan with light cooking spray.
9. Pour in veggies and arrange so that they are evenly spaced out.
10. Roast for 30 min. Stir and roast an additional 30-35 minutes until brussels sprouts are tender.

Additional Tips:

To prepare Brussels sprouts, slice off the tough root at the bottom and peel off 2-6 of the outer leaves depending on how dirty or discoloured they are. Slice in half once peeled.

To prepare fennel, cut off the green tops and fronds. Discard. Slice fennel bulb in half and then cut out the bottom root in a triangle like you would cut out the core of a cabbage. Slice fennel lengthwise.

If you don’t like fennel or don’t have any fennel, you can omit it from the recipe as well. I would just use more Brussels sprouts then to bulk it up.

All done!

Serve with your favourite main dish and devour!

What do you think? Have you ever made roasted brussels sprouts in a dish?

{ 16 comments… read them below or add one }

1 Pauline April 6, 2014 at 7:00 AM

Hi Veronica, My question is, what is herb de provence and can I make my own? I will definitely will try this recipe. Thanks for sharing.

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2 Veronica Grace April 16, 2014 at 9:53 PM

Herbs De Provence is a very common herb mix just like Italian seasoning you will find it almost anywhere. http://allrecipes.com/recipe/herbs-de-provence/

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3 Gwen January 29, 2014 at 2:07 PM

This looks so yummy! Also, I just wanted to let you know that I really appreciate the printing option of a pdf – it allowed me to delete some of the pictures and comments and print it up using only one page. Thanks! :-)

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4 Veronica Grace January 29, 2014 at 11:52 PM

You’re welcome. That’s why I installed the plug in. :)

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5 Kristin January 29, 2014 at 12:13 PM

3 shallots = 2 cups? You must be able to buy some really big shallots. Three of the ones in my grocery stores wouldn’t even make a cup of sliced shallots.

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6 Veronica Grace January 29, 2014 at 11:51 PM

I used LARGE shallots, please use more if yours are small. Sometimes you can buy large loose shallots or get larger ones at Costco.

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7 DanaeA January 5, 2014 at 9:25 AM

This looks great, I’m going to try it today. Quick question though–do you think you could use the seasonings (veg broth, balsamic vin, etc.) to season other types of roasted veggies? I love roasted vegetables but have been at a loss for how to season them w/o oil. Thanks!

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8 sherri webber January 29, 2014 at 10:52 AM

Usually roasted veggies call for oil – love that this one doesn’t.

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9 Veronica Grace January 29, 2014 at 11:52 PM

Yes I always do this use vegetable broth and fresh herbs to roast veggies in the oven. :)

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10 Bill June 4, 2012 at 1:25 PM

Why do people leave comments like Im going to try this!!!!

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11 Nancy January 29, 2014 at 10:53 AM

I also why wonder why people make random comments…my daughter tells me it is because people also make so many random comments while speaking and they don’t distinguish between speaking and the written word. She also added that it has to do with that whole sense of belonging thing. I actually cook a lot and really appreciate comments after someone has tried a recipe- sharing outcomes and tips. It amazes me how many people publish any thought that goes through their head. Maybe I am just different.

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12 Yasmine February 8, 2012 at 3:06 AM

Made this yesterday, it was very good! The only change I made was to substitute 1 tbsp of balsamic vinegar with 1 tbsp of soy sauce for more depth. I served it over brown rice. The whole kitchen smelled like heaven ans it tasted very, very good. Thank you for the recipe!

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13 Veronica February 8, 2012 at 3:07 AM

That’s an idea. I’m glad it turned out. :)

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14 Lovebug January 18, 2012 at 5:22 AM

This looks fantastic! I will definitely be trying this SOON!

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15 Debbie December 23, 2011 at 5:11 AM

I’m going to make this Christmas Day. I bought the b. sprouts today @ Costco :)

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16 Debbie December 9, 2011 at 10:05 PM

Oh my Goodness – this looks delicious Veronica! Thanks so much for sharing. I’m excited for your new DVDs to arrive!

Debbie *Ü*

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