Vegetable nuggets
Vegetable nuggets are a healthy snack made from mashed potatoes, zucchini, carrot, and onion, coated in breadcrumbs and baked until crispy. They're flavourful and easy to prepare, perfect for getting kids to enjoy more vegetables.
Cook time 35 min
Prep time 30 min
Ingredients:
2 potatoes1 tsp olive oil
1/2 onion
1 zucchini
1 carrot
1/3 cup grated parmesan cheese
1 egg
1 tbsp milk (1% fat)
1 cup bread crumbs
1 short spray cooking spray oil
If you’re looking for a delicious and healthy snack or appetizer, vegetable nuggets are a perfect choice. These nuggets are packed with vegetables and are crunchy on the outside while being soft and flavorful on the inside. Plus, they’re easy to make and can be a great way to get kids to eat more veggies!
Instructions:
- Peel and dice the potatoes. Place them in a pot of water and bring to a boil. Cook until tender, about 10-15 minutes. Drain and set aside.
- While the potatoes are cooking, finely chop the onion.
- Grate the zucchini and carrot.
- Heat 1 tsp of olive oil in a pan over medium heat.
- Add the chopped onion and sauté until it becomes soft and translucent, about 5 minutes. Remove from heat.
- In a large bowl, mash the cooked potatoes until smooth.
- Add the grated zucchini, grated carrot, sautéed onion, grated parmesan cheese, egg, and milk to the mashed potatoes. Mix until all ingredients are well combined.
- Preheat your oven to 400°F (200°C).
- Line a baking sheet with parchment paper.
- Using your hands, take small portions of the vegetable mixture and shape them into nugget-like forms.
- Roll each nugget in the bread crumbs until fully coated.
- Place the breaded nuggets on the prepared baking sheet.
- Lightly spray the nuggets with cooking spray oil to help them crisp up in the oven.
- Bake in the preheated oven for 20-25 minutes, turning them once halfway through the baking time, until golden brown and crispy.
- Once baked, remove the nuggets from the oven and let them cool slightly before serving.
- Serve warm with your favorite dipping sauce. Enjoy!
Vegetable nuggets are a versatile and tasty dish that can be enjoyed by people of all ages. They’re easy to make, packed with nutritious ingredients, and can be customized with your preferred flavors. Whether you serve them as a snack, appetizer, or even part of a main meal, these nuggets are sure to be a hit!
Vegetable nuggets FAQ:
Bake the vegetable nuggets in a preheated oven at 400°F (200°C) for 20-25 minutes. Be sure to turn them halfway through the cooking time for even crispiness.
If the mixture is too wet, consider adding a bit more breadcrumbs or adjusting the amount of egg and milk. Ensure the potatoes are well-drained after boiling to avoid excess moisture.
Yes, you can use gluten-free breadcrumbs instead of regular ones to make the nuggets gluten-free. Ensure all other ingredients are also gluten-free.
Store leftover vegetable nuggets in an airtight container in the refrigerator for up to 3 days. To reheat, bake them in the oven until heated through or until crispy again.
If you need a substitute for parmesan cheese, consider using nutritional yeast for a dairy-free option or another hard cheese like pecorino or aged cheddar.
Cooking Tips:
- Make sure to finely chop or grate all the vegetables to ensure they mix well and cook evenly.
- For a crispier texture, use panko bread crumbs instead of regular bread crumbs.
- Feel free to season the mixture with your favorite herbs and spices to add a unique flavor.
- You can bake or air fry the nuggets for a healthier alternative to frying.
- Serve the nuggets with your favorite dipping sauce like ketchup, ranch, or a yogurt-based dip.
Nutrition Facts
6 ServingsCalories 160kcal
Protein 6g
Carbohydrates 27g
Fiber 2.86g
Sugar 3.46g
Fat 3.87g
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