Cauliflower Nuggets

Cauliflower Nuggets

Health Rating
Prep Cook Ready in Servings
15 min 30 min 45 min 3
Scheduled for:
Dinner on Thursday
Leftovers:
Lunch on Saturday
Lunch on Sunday

Ingredients for 3

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1/10 cup Oat flour (or almond meal/flour)
1/10 tbsp, ground Basil, dried
1/10 cup Broccoli florets (grated small)
1/3 cup Cauliflower
1/3 large egg Egg (or prepare chia eggs)
1/10 tbsp Mint, dried
1/10 pinch Salt and pepper
1/10 small Yellow onion (peeled, diced)

Instructions


Preheat oven to 200 C.

Prepare a baking tray covered with baking paper. Set aside.

In a food processor with the S blade attachment, blend on high speed the cauliflower florets, broccoli florets and peeled brown onion until it forms a raw fine vegetable crumb - looks like cauliflower rice. You should obtain 3 cup and 1/2 cup of packed ‘vegetable crumb’.

Add eggs, flour, herbs, salt and pepper.

Process again on low speed until combine.

Transfer into a bowl and using a spatula combine again until it forms a consistent vegetable paste. If too moist add a bit more flour until it forms a paste that you can easily hold in your hand to form nuggets, Add extra flour 1 tablespoon at a time if needed.

Oil your hands with olive oil and using your hands forms small vegetables nuggets (or balls or any small shapes you enjoy to make and are fun to eat).. If you like you can coat some of them with extra flour by rolling them in flour into a plate.

Place the vegetables nuggets onto a baking tray covered with baking sheet.

Bake for 25 -35 minutes at 200 c until crispy and golden/brown outside but still moist in the centre.

Serve hot with dip of your choice or as a side dish with meat or fish. It is also very tasty to eat them at room temperature and they make a lovely addition to your kids lunch box.

You can also freeze the batter before baking and defrost the day before using.

Nutrition Facts

Per Portion

Calories 32
Calories from fat 10.2
Calories from saturated fat 2.6
Total Fat 1.1 g
Saturated Fat 0.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.4 g
Cholesterol 25.7 mg
Sodium 15.7 mg
Potassium 63 mg
Total Carbohydrate 3.6 g
Dietary Fiber 0.5 g
Sugars 0.4 g
Protein 1.7 g

Dietary servings

Per Portion


Grain 0.2
Vegetables 0.2

Energy sources


Pygal46%467.1000969111766184.3399991527370532%319.09342751203974258.170023965238822%324.69685361905294126.8705313365241146%32%22%CarbohydratesFatProtein
Recipe from:
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