Veggie Nuggets With Quinoa and Brown Rice
- Preparing Time: 30 minutes
- Total Time: 30 minutes
- Served Person: 40
- 1 teaspoon sea salt
- 2 tsp garlic powder
- 1/2 cup breadcrumbs
- 2 tsp onion powder
- 1 cup cooked quinoa
- 1 cup cooked brown rice
- 1/4 cup nutritional yeast (optional)
- 1/2 cup finely chopped red bell pepper *
- 1/2 cup finely chopped kale *
- 1/2 cup finely shredded carrot
- 1 large or 2 small green onions white and green parts, finely chopped *
- 1/2 cup frozen peas defrosted and finely chopped
- 1/2 cup frozen corn defrosted finely chopped
- few twists cracked black pepper
- 2 flax eggs (2 tbs ground flax seed mixed with 6 tbs
- frank's red how buffalo wing sauce (optional)
- your choice of dipping sauces
- *i use my food processor to make quick work of fin
- Carbohydrate 5.03786406420375 g
- Cholesterol 0 mg
- Fat 0.31742618762545 g
- Fiber 0.495591867952765 g
- Protein 0.895784750315992 g
- Saturated Fat 0.0450486812784748 g
- Serving Size 1 1 to 50 (17g)
- Sodium 66.4369125173263 mg
- Sugar 4.54227219625099 g
- Trans Fat 0.142869312524001 g
- Calories 26 calories
My Favorite Weeknight Dinner: Veggie Nuggets with Quinoa and Brown Rice
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Between juggling work deadlines, school pick-ups, and family commitments, the last thing I want is to spend hours in the kitchen. That’s why I’ve developed a love for quick, easy, and nutritious recipes that the whole family enjoys, and these veggie nuggets are a perfect example. They're packed with flavor and healthy ingredients, yet surprisingly simple to make.
The beauty of this recipe lies in its versatility. I often adjust the vegetables based on what's fresh at the farmer's market or what I already have on hand. Sometimes I’ll add diced zucchini or finely chopped mushrooms for extra texture and flavor. The quinoa and brown rice provide a hearty base, adding a good dose of protein and fiber to keep everyone feeling full and satisfied. It’s a fantastic way to sneak in extra vegetables, especially for picky eaters. My kids love dipping them in various sauces – everything from ketchup and ranch dressing to a spicy sriracha mayo. The possibilities are endless!
One of my favorite things about this recipe is how customizable it is. Feel free to experiment with different spices and herbs. A sprinkle of Italian seasoning, a dash of cumin, or even some smoked paprika can add a whole new dimension of flavor. If you're looking for a lighter option, you can bake the nuggets instead of air-frying them. Just be sure to watch them carefully to prevent burning. And don’t be afraid to get creative with the shapes! While small ovals and rounds are traditional, I’ve been known to make fun shapes for my kids, turning mealtime into a bit of a playful adventure.
Beyond the ease and flexibility, these veggie nuggets are a fantastic way to ensure my family is getting their daily dose of vegetables. As a health-conscious individual, it's crucial for me to provide nourishing meals, but I also want to ensure that my family enjoys eating them. This recipe seamlessly balances both elements. The nuggets are packed with vitamins and nutrients, and the delicious taste keeps my family coming back for more. It’s a win-win situation in my book!
The prep time is minimal – usually under 15 minutes, leaving me with more time to focus on other things. The cooking time is also relatively short, whether I’m baking or air-frying. This quick turnaround makes it the perfect recipe for busy weeknights. And the leftovers? Even better the next day! They’re perfect for packing in lunchboxes or enjoying as a quick snack.
This recipe is a testament to the fact that healthy eating doesn’t have to be complicated or time-consuming. With a little creativity and a few simple ingredients, you can create delicious and nutritious meals that your family will love. I encourage you to try this recipe, and don’t hesitate to experiment with different ingredients and flavor combinations to find your own perfect version. Happy cooking!
Step-by-step
- Preheat oven to 400 degrees F. If using an air fryer, no need to preheat.
- When all ingredients are prepped, gathered, and measured, add them all to a large mixing bowl.
- Thoroughly mix - using your hands is the best way to get everything combined as good as possible!
- Once mixed, place mixture in the refrigerator for half an hour to firm up.
- FOR OVEN BAKING: Using your hands, form mixture into small oval or round nuggets, approximately ½ an inch to ¾ inch thick, an inch or so wide, and 1½ to 2 inches long. Really, you're in control of what shape to make them!
- Place nuggets on a large baking sheet lined with parchment paper or sprayed with nonstick cooking spray, no closer than an inch apart.
- Bake at 400 degrees for 15 minutes. Remove from oven and turn the nuggets, then bake another 15 minutes.
- If making Buffalo-style nuggets: after baking, toss in wing sauce. Serve immediately while nuggets are still crispy.
- FOR AIR-FRYER BAKING: Spray the bottom of the air-fryer basket with a very light mist of cooking spray, OR, if you're avoiding oil, cut a piece of parchment paper to fit the bottom of the basket.
- Form nuggets, then assemble as many as you can at a time in the air-fryer basket without the nuggets touching. If you have a rack apparatus that allows you to cook multiple layers at a time, your cooking time may need to be adjusted, because I don't have such a rack and tested this recipe in a single layer only.
- Air-fry nuggets at a temperature of 380 degrees for 8 minutes, flip nuggets, then cook another 8 minutes or until golden brown and crispy on the outside.
- Serve with your favorite dipping sauce and enjoy!
