Ingredients
Scale
- 1 cup broccoli florets (about 1 small head): Finely chopped, these provide a wonderful green color, earthy flavor, and are packed with vitamins.
- 1 cup cauliflower florets (about 1/4 medium head): Also finely chopped, cauliflower adds a mild, slightly sweet taste and a good texture base.
- 1 medium carrot (about 1/2 cup): Peeled and grated, carrots lend natural sweetness, vibrant color, and a dose of beta-carotene.
- 1/2 small onion (about 1/4 cup): Finely minced, onion provides a foundational savory aromatic flavor.
- 2 cloves garlic: Minced, for that essential pungent, savory kick that elevates most dishes.
- 1/2 cup cooked quinoa or brown rice (optional but recommended for binding and nutrition): Adds substance, helps bind the nuggets, and boosts the protein and fiber content.
- 1 large egg: Lightly beaten, this acts as a crucial binder to hold the nugget mixture together.
- 1/2 cup Panko breadcrumbs (plus more for coating): Panko breadcrumbs are lighter and flakier than regular breadcrumbs, creating an extra crispy exterior.
- 1/4 cup grated Parmesan cheese (optional, for flavor): Adds a salty, umami depth to the nuggets. Omit for a dairy-free version or use nutritional yeast.
- 1 tablespoon olive oil: For sautéing the aromatics and adding a touch of healthy fat.
- 1 teaspoon dried Italian herbs (or a mix of oregano, basil, thyme): Infuses the nuggets with a lovely Mediterranean aroma and taste.
- 1/2 teaspoon salt (or to taste): Enhances all the other flavors.
- 1/4 teaspoon black pepper (or to taste): Adds a gentle warmth and spice.
- Cooking spray or a little extra olive oil: For greasing the baking sheet to prevent sticking and promote crisping.
Instructions
- Prepare the Vegetables:
- Wash all your vegetables thoroughly.
- Finely chop the broccoli and cauliflower florets. You can do this by hand with a sharp knife or pulse them a few times in a food processor until they are in very small, rice-like pieces. Be careful not to over-process into a paste. Transfer to a large mixing bowl.
- Peel and grate the carrot using a box grater or the grating attachment of your food processor. Add to the bowl with the broccoli and cauliflower.
- Finely mince the onion and garlic.
- Sauté Aromatics (Optional but Recommended):
- Heat the 1 tablespoon of olive oil in a small skillet over medium heat.
- Add the minced onion and sauté for 3-4 minutes until softened and translucent.
- Add the minced garlic and cook for another minute until fragrant, being careful not to burn it.
- Remove from heat and let it cool slightly. Add this mixture to the bowl with the chopped vegetables. This step deepens the flavor, but if you’re short on time, you can add raw minced onion and garlic directly to the veggies, though the flavor will be sharper.
- Combine Nugget Mixture:
- To the large bowl containing the vegetables and sautéed aromatics, add the cooked quinoa or brown rice (if using), the lightly beaten egg, 1/2 cup of Panko breadcrumbs, grated Parmesan cheese (if using), dried Italian herbs, salt, and black pepper.
- Mix everything together thoroughly with a spoon or your hands until well combined. The mixture should hold together when pressed. If it seems too wet, add a tablespoon or two more of Panko breadcrumbs. If it seems too dry, you can add a tiny splash of water or another teaspoon of olive oil, but this is rarely necessary.
- Shape the Nuggets:
- Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with cooking spray or olive oil. This prevents sticking and helps achieve a golden-brown crust.
- Place some additional Panko breadcrumbs (about 1/2 to 3/4 cup) in a shallow dish or on a plate.
- Take about 1-2 tablespoons of the vegetable mixture and shape it into a nugget form (oval, round, or classic nugget shape) with your hands. Make them relatively uniform in size and thickness for even baking.
- Gently press each nugget into the extra Panko breadcrumbs, ensuring all sides are lightly coated. This outer layer of Panko is key to their crispiness.
- Place the coated nuggets onto the prepared baking sheet, leaving a little space between each one to allow for even air circulation and browning.
- Bake the Nuggets:
- Place the baking sheet in the preheated oven.
- Bake for 15-20 minutes. Then, carefully flip the nuggets using a spatula.
- Continue baking for another 10-15 minutes, or until the nuggets are golden brown, crispy on the outside, and cooked through. The exact time will depend on the size and thickness of your nuggets and your oven’s peculiarities.
- Cool and Serve:
- Once baked, remove the veggie nuggets from the oven and let them cool on the baking sheet for a few minutes. They will firm up slightly as they cool.
- Serve warm with your favorite dipping sauces.
Nutrition
- Serving Size: one normal portion
- Calories: 200