Shaved Brussels Sprouts Salad with Apple, Pomegranate, White Beans and Maple Dijon
A crisp shaved Brussels sprouts salad with tart apple, pomegranate, creamy white beans and toasted almonds, tossed in a tangy maple Dijon dressing.
- Prep
- 20 min
- Cook
- 5 min
- Rest
- 15 min
- Serves
- 4
Shaved Brussels Sprouts Salad with Apple, Pomegranate, White Beans and Maple Dijon is a vegan lunch recipe made with extra-virgin olive oil, apple cider vinegar, maple syrup. It takes 25 minutes of hands-on time, plus 15 minutes resting, serves 4, and each serving has 440 calories, 14 g of protein and 13 g of fiber.
Thinly shaved raw Brussels sprouts hold up to dressing much better than lettuce, so this salad improves after a short rest instead of wilting. Rubbing the sprouts with part of the dressing first takes away their raw bite. Cannellini beans make it filling enough for lunch, and toasted almonds go in at the last minute so they stay crunchy.
Ingredients
Dressing
- ¼ cup54 gextra-virgin olive oil
- 3 tbsp45 gapple cider vinegar
- 1½ tbsp30 gmaple syrup
- 1 tbsp15 gDijon mustard
- 1 small30 gshallot, very finely minced
- ¾ tsp4.5 gfine sea salt
- ¼ tsp0.6 gfreshly ground black pepper
Salad
- ½ cup72 gsliced almonds
- 1 lb454 gBrussels sprouts, trimmed and thinly shaved
- 1 can240 gcannellini beans, drained and rinsed, 15-oz can
- 1 large237 gcrisp apple (Honeycrisp or Pink Lady), cored and cut into thin matchsticks
- ⅔ cup117 gpomegranate seeds
- ¼ cup15 gfresh flat-leaf parsley, roughly chopped (optional)
Kit: chef's knife or mandoline, small skillet, large bowl, jar with lid or small bowl
Tips
- A mandoline makes quick work of shaving the sprouts. Use the hand guard and stop when the sprouts get small, then slice the last bits by hand.
- Many stores sell pre-shredded Brussels sprouts. Swap in a 12–16 oz bag and skip the slicing.
- Cut the apple last and toss it in dressing right away. The vinegar keeps it from browning.
Swap ideas
- Pear instead of apple
- Softer and sweeter; use a firm Bosc so it holds its shape.
- Chickpeas instead of cannellini beans
- Firmer and nuttier, with more chew than the creamy white beans.
- Toasted pecans or pumpkin seeds instead of almonds
- Pecans taste richer and more buttery; pumpkin seeds keep the salad nut-free.
- Dried cranberries instead of pomegranate seeds
- Chewier and sweeter, and handy when pomegranates are out of season.
The numbers
Nutrition per serving
440kcal per serving
Everything else · 4 servings per recipe
- Saturated fat
- 2.7 g 14%
- Sugars
- 18.8 g
- Sodium
- 514 mg 22%
- Potassium
- 1098 mg 23%
- Calcium
- 171 mg 13%
- Iron
- 4.9 mg 27%
- Vitamin C
- 103 mg 114%
- Vitamin B12
- 0 µg 0%
% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.
Sources: Oil, olive, salad or cooking, Vinegar, cider, Syrups, maple, Mustard, prepared, yellow, Shallots, raw, Salt, table, Spices, pepper, black, Nuts, almonds, Brussels sprouts, raw, Beans, white, mature seeds, cooked, boiled, without salt, Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), Pomegranates, raw
Method
Make the dressing: in a jar or small bowl, combine the olive oil, apple cider vinegar, maple syrup, Dijon, minced shallot, salt and pepper. Shake or whisk until creamy and emulsified, then let it sit while you prep so the shallot mellows.
Toast the almonds in a dry skillet over medium-low heat, shaking the pan often, until golden at the edges and fragrant, 4–5 minutes. Tip them onto a plate right away so they don't scorch.
Trim the dried stem ends of the Brussels sprouts and pull off any yellowed outer leaves. Halve each sprout through the stem, lay it cut-side down and slice crosswise as thinly as you can (or run them over a mandoline using the guard). Separate the shreds with your fingers.
Put the shaved sprouts in a large bowl, pour in about half the dressing and rub it in with clean hands for 1–2 minutes, until the shreds look glossy, turn a little darker green and shrink slightly.
Add the cannellini beans and toss. Let the salad rest for 15 minutes at room temperature so the sprouts soften further and the beans soak up flavor.
Just before serving, cut the apple into matchsticks and add it to the bowl along with the pomegranate seeds and the remaining dressing. Toss well.
Taste and add more salt, pepper or a splash of vinegar if needed. Scatter the toasted almonds and parsley (if using) over the top and serve.
Storage: Store the dressed sprouts and beans in an airtight container in the fridge for up to 4 days. They hold their crunch well. Keep the almonds in a separate container at room temperature and the pomegranate seeds chilled on their own. Cut the apple and add the toppings just before eating.
Questions
- How much protein is in shaved brussels sprouts salad with apple, pomegranate, white beans and maple dijon?
- Each of the 4 servings has 14 g of protein, 13 g of fiber and 440 calories, calculated from USDA FoodData Central values for every ingredient.
- Is shaved brussels sprouts salad with apple, pomegranate, white beans and maple dijon vegan?
- Yes. It contains no dairy, eggs, honey or other animal products.
- How long does shaved brussels sprouts salad with apple, pomegranate, white beans and maple dijon take to make?
- 20 minutes of prep and 5 minutes of cooking, so 25 minutes of hands-on time, plus 15 minutes of unattended resting.
- Can you make shaved brussels sprouts salad with apple, pomegranate, white beans and maple dijon ahead?
- Store the dressed sprouts and beans in an airtight container in the fridge for up to 4 days. They hold their crunch well. Keep the almonds in a separate container at room temperature and the pomegranate seeds chilled on their own. Cut the apple and add the toppings just before eating.
- What can I substitute in shaved brussels sprouts salad with apple, pomegranate, white beans and maple dijon?
- Pear instead of apple — softer and sweeter; use a firm bosc so it holds its shape.. Chickpeas instead of cannellini beans — firmer and nuttier, with more chew than the creamy white beans.. Toasted pecans or pumpkin seeds instead of almonds — pecans taste richer and more buttery; pumpkin seeds keep the salad nut-free.. Dried cranberries instead of pomegranate seeds — chewier and sweeter, and handy when pomegranates are out of season..
- Does shaved brussels sprouts salad with apple, pomegranate, white beans and maple dijon contain tree nuts?
- Yes — the ingredient list includes tree nuts, in some cases as an optional ingredient you can leave out. Check the labels on the products you buy if you're cooking for an allergy.
Nutrition is calculated from USDA data for every ingredient — how we work it out.
Published October 5, 2026 ·American