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Brussels Sprouts Quinoa Pomegranate Salad (oil-free, high-protein)

My Brussels Sprouts Quinoa Pomegranate Salad is the most delicious combination of fall flavors in one salad! It is oil-free, gluten-free and high protein.

overhead shot of Brussels sprouts quinoa pomegranate salad

Learning to Love Brussels Sprouts

Following in my {lame} tradition of posting holiday recipes after the holidays, I offer my Saint Patrick’s Day quinoa salad. It’s super green, super-delicious, and features one of my favorite vegetables, Brussels sprouts!

I despised Brussels sprouts in my childhood: the taste, the texture, the smell…the everything. My siblings and I presented a united front of loathing at the dinner table, eventually convincing our mother to give up all efforts of persuasion. I continued to avoid all contact until a fateful evening when I was served Brussels sprouts (without chance of escape).

The sprouts were browned, wrinkled and irresistibly declines. They were roasted, and I experienced newfound vegetable love.

The Secret to Great Brussels Sprouts: Roasting

The game changer wasn’t the passage of time, but the preparation: roasting. The sprouts were crispy-crunchy (instead of squishy), a rich brown at the edges, and deeply nutty and delicious. They had no adornments other than salt, pepper, and fresh lemon juice, a minimalism that suited them to a “t.” I have been a believer ever since.

The nights are still cool here, despite the warm spring weather by day. This salad melange bridges the seasons with style, flair, and ease. With earthy, nuttiness from the roasted sprouts, quinoa, and chickpeas contrasting with fresh brightness from the  lemon, parsley and pomegranate, this is one special salad. Do try it!

brussels sprouts quinoa pomegranate salad up close , on a white plate

Recipe Benefits

  • Vegan (egg-free, dairy-free)
  • Oil-free
  • Gluten-free
  • Loaded with vegetables
  • Whole grain goodness (quinoa)
  • High in plant protein (10 g per serving)
  • High in fiber (8 g per serving)

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

  • Fresh Brussels sprouts
  • Uncooked (dry) quinoa
  • Lemons
  • Canned chickpeas, drained and rinsed
  • Pomegranate arils (seeds)
  • Flat-leaf Italian parsley

You will also need tap water to make the quinoa, as well as salt & pepper for seasoning.

How to Make Brussels Sprouts Quinoa Pomegranate Salad (oil-free, high-protein)

Note that the complete directions are also in the recipe card below.

  • Roast the Brussels sprouts: Roast the Brussels at a high temperature until outer leaves are tender and very dark brown. Cool to room temperature on the baking sheet.
  • Cook the Quinoa: Meanwhile, cook the quinoa on the stovetop. Transfer to a large bowl, fluff with a fork and let cool.
  • Finish the Salad: Add the cooled Brussels sprouts to quinoa in bowl. Add the remaining ingredients, tossing to combine. Season (generously) with salt and pepper. Serve, or cover and refrigerate for up to 1 day.
roasted Brussels sprouts on an earthenware baking sheet

Tips

How to Trim Brussels Sprouts

Trim the root end from Brussels sprouts and cut off any loose, thick outer leaves, then rinse well to remove any grit that may have gathered under loose leaves.

How to Easily Remove Pomegranate Seeds (Pomegranate Arils)

Remove the seeds underwater (the pomegranates, not you 😂). It takes about 3 minutes, and you will not stain your hands, counter and clothes with pomegranate juice.

Halve the pomegranate. Place one half in a big bowl of water and start to break apart the seeds and white interior. The white portions will float to the top (discard). Drain the water and you have seeds! Repeat with the other pomegranate half.

Yield: 6

Brussels Sprouts Quinoa Pomegranate Salad (oil-free, high protein)

overhead shot of Brussels sprouts quinoa pomegranate salad

My Brussels Sprouts Quinoa Pomegranate Salad is the most delicious combination of fall flavors in one salad! It is oil-free, gluten-free and high protein.

Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour

Ingredients

  • Nonstick cooking spray
  • 1 pound (454 g) Brussels sprouts, trimmed and quartered lengthwise
  • 1 and 1/2 cups (355 mL) water
  • 1 cup (188 g) dry quinoa, rinsed
  • 1 tablespoon finely grated lemon zest
  • 3 tablespoons (45 mL) fresh lemon juice
  • 1 15-ounce can chickpeas, drained and rinsed
  • 3/4 cup pomegranate arils
  • Leaves from 1 bunch flat-leaf Italian parsley, chopped

Instructions

  1. Roast Brussels sprouts: Preheat oven to 450°F (230C). Spray a large rimmed baking sheet with nonstick cooking spray. Add the Brussels sprouts and sprinkle with salt and pepper. Arrange, cut sides down, on a large rimmed baking sheet. Roast 40 to 45 minutes, without turning, until outer leaves are tender and very dark brown. Cool to room temp on sheet.
  2. Cook Quinoa: Meanwhile, bring the water and quinoa to a boil in a medium saucepan set over medium-high heat. Reduce heat, cover, and cook 10 minutes. Remove from heat and let sit 10 minutes (with lid still on). Transfer to a large bowl, fluff with a fork and let cool.
  3. Finish Salad: Add the cooled Brussels sprouts to quinoa in bowl. Add the remaining lemon zest, lemon juice, chickpeas, pomegranate and parsley; toss to combine. Season (generously) with salt and pepper. Serve, or cover and refrigerate for up to 1 day.

Notes

Brussels Sprouts Tip: Trim the root end from Brussels sprouts and cut off any loose, thick outer leaves, then rinse well to remove any grit that may have gathered under loose leaves.

Tip for Removing Pomegranate Seeds/Arils: It'a snap when you do it underwater! Takes about 3 minutes, and no juice stains! Halve or quarter the pomegranate. Place one half in a big bowl of water and start to break apart the seeds and white interior. The white portions will float to the top (discard). Drain the water and you have seeds! Repeat with the other pomegranate half.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving Calories 217Total Fat 3gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 23mgCarbohydrates 39gFiber 8gSugar 6gProtein 10g

The nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although powerhungry.com attempts to provide accurate nutritional information, these figures are only estimates. Varying factors such as product types or brands and optional ingredients can change the nutritional information in any given recipe.

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ROASTED BRUSSELS SPROUTS, QUINOA & POMEGRANATE SALAD | God's Way to Health

Monday 16th of December 2013

[...] Picture and Recipe – Courtesy of: Camilla http://powerhungry.com/2013/03/roasted-brussels-sprouts-quinoa-pomegranate-salad/ [...]

Brussels Sprouts Benefits | God's Healing Plants

Tuesday 10th of December 2013

[...] Courtesy of: Camilla – http://powerhungry.com/2013/03/roasted-brussels-sprouts-quinoa-pomegranate-salad/ [...]

Jean

Sunday 24th of March 2013

I make a similar salad, pomegranates and all, but I've never thought to add roasted brussels sprouts and chickpeas. The colors and textures are brilliant together here. :)

I didn't like brussels sprouts either until I started roasting them. Now they're one of my favorite veggies.

PS: I love your homemade clif bar recipe (thank you!)--I tweaked your recipe to add blueberries and I loved it! Thanks for dropping by my blog. :)

Katie

Wednesday 20th of March 2013

What is your strategy for getting pomegranate seeds in a way that is consistent with 15 minutes of prep time?

Camilla

Wednesday 20th of March 2013

Hi Katie! Thanks for bringing this up, I should have added it. I do indeed have a super-easy method that literally takes about 3 minutes start to finish: you cut the pomegranate in half, submerge the halves in a bowl of water, and push out the seeds and membranes. The membranes float right to the top! Here is a great video showing how it is done: http://www.youtube.com/watch?v=-qfQ3_N7S6Y

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