Crispy Baked Veggie Nuggets

In today's health-conscious world, finding nutritious and delicious meal options can be a challenge, especially for families with picky eaters. The quest for meals that satisfy both taste and nutrition often leads parents down a path filled with frustration, as children tend to gravitate toward processed and unhealthy options. Enter Crunchy Baked Veggie Nuggets, a delightful and wholesome alternative to traditional fried nuggets that not only appeals to the younger palate but also packs a nutritional punch.

Discover the delicious world of Crunchy Baked Veggie Nuggets, a perfect solution for families with picky eaters! Made with fresh vegetables and protein-packed quinoa, these nuggets are not only nutritious but also irresistibly tasty. Ideal for lunches, snacks, or dinner sides, they offer a satisfying crunch that everyone will love. This article provides a step-by-step guide to preparing these wholesome nuggets, ensuring they are both fun to eat and full of essential nutrients. Enjoy a delightful meal that encourages healthy eating habits!

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Ingredients

1 cup cauliflower florets

1 cup broccoli florets

1 medium carrot, grated

1/2 cup cooked quinoa

1/2 cup breadcrumbs (using panko for extra crunch recommended)

1/4 cup grated Parmesan cheese (optional for non-vegans)

1/4 cup finely chopped onion

2 cloves garlic, minced

1 large egg (or a vegan flax egg made from 1 tablespoon ground flaxseed mixed with 2.5 tablespoons water)

1 teaspoon paprika

1 teaspoon Italian seasoning

Salt and pepper to taste

Olive oil spray or 1 tablespoon olive oil

Instructions

Preheat the Oven: Start by preheating your oven to 400°F (200°C). Prepare a large baking sheet by lining it with parchment paper or giving it a light coating of olive oil.

Prepare the Veggies: In a large pot, bring water to a rolling boil. Carefully blanch the cauliflower and broccoli florets for about 3 to 4 minutes, or until they are tender but still bright in color. Immediately transfer the veggies to an ice bath to halt the cooking process and preserve their vibrant hues. Once cooled, drain well and pat dry with a paper towel.

Chop and Mix: Once the blanched veggies are cool, finely chop them by hand or pulse them in a food processor until they achieve a finely chopped texture, avoiding pureeing them. In a large mixing bowl, combine the chopped veggies, grated carrot, cooked quinoa, breadcrumbs, Parmesan cheese (if using), onion, minced garlic, paprika, Italian seasoning, and season with salt and pepper.

Add Binding: Incorporate the egg (or flax egg) into the veggie mixture, stirring thoroughly until everything is well combined. The mixture should be sticky enough to form into shapes; if you find it too loose, feel free to mix in additional breadcrumbs until it achieves the right consistency.

Form Nuggets: Using your hands, take approximately 2 tablespoons of the mixture and shape it into nugget forms. Place each nugget on the prepared baking sheet, evenly spaced.

Bake: Lightly spray the nuggets with olive oil spray or brush them with olive oil for added crispiness. Bake in your preheated oven for 20 to 25 minutes, flipping them halfway through the baking time, until they are golden brown and crispy on the outside.

Serve: Once baked, remove the nuggets from the oven and allow them to cool slightly. Serve your crunchy veggie nuggets warm alongside a selection of your favorite dipping sauces, such as marinara, ranch, or a zesty sriracha mayo for a kick.

Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 4

Presentation Tips: Arrange the baked nuggets on a colorful platter, garnished with fresh herbs for an inviting look. Place your dipping sauces in small bowls around the nuggets for an attractive and functional presentation.