Bean and Veggie Nuggets
Nuggets made from cannellini beans, veggies, eggs and breadcrumbs. Perfect for little hands.
- 1 400g / 140z Canned Cannellini Beans, drained and rinsed
- 1 (175g) Medium Zucchini (Courgette), grated
- 1 (100g) Medium Carrot, grated
- 1/4 tsp Garlic, minced
- 70g (1/2 cup) Mature Cheddar, grated
- 1/4 tsp Dried Mixed Herbs
- 1 tbsp Fresh Parsley
- 40g (1/2 cup) Dried Breadcrumbs
- 1 Egg, beaten
- 80g (1 cup) Panko Breadcrumbs
- 1 Egg, beaten
Preheat oven to 220c / 425F / Gas 7. Lightly grease a baking sheet with oil or line with baking paper.
Squeeze as much juice as you can from the carrots and zucchinis (i use a clean tea towel to do this)
Put the cannellini beans into a food processor and process until smooth. Add the carrots, zucchini, garlic, cheese and herbs and continue to process until combined.
Add the breadcrumbs and egg and pulse until combined.
Place the mixture into the fridge for approx. 15 mins to firm up.
Place the beaten egg in a bowl and the breadcrumbs on a flat plate.
With wet hands, take 1 tbsp of mixture and form a nugget (I made mine croquette shaped in picture but have also made them more rounded) Dip in the egg and roll in the breadcrumbs to coat. Repeat with the rest of the mixture.
Place on baking sheet and bake for 20 mins.
Nutritional Information is a ROUGH guide only, calculated using an online nutrition calculator.
- Carrots and Zucchini (courgettes): Grate the carrots and zucchini (I used the food processor but you can also use a box grater) and then squeeze out the juice. I do this by placing the grated vegetables onto a clean tea towel and squeezing hard! If you skip this step your nuggets mixture will be too wet. NOTE: Save the juice and use it in smoothies or sauces. – don’t throw away all that goodness!
- Cannelini Beans: A lot of vegetable nugget recipes are made with mashed potato which is delicious but I wanted a recipe that could be made quickly, without having to pre-cook potatoes. Canned beans are a great substitute, just rinse and blend, no pre-cooking required.
- Grated Cheddar Cheese: I always use a mature cheddar. I find it produces the best flavour and you don’t have to add so much to get the desired flavour. If your child is dairy intolerant you can miss it out but you may need to add some nutritional yeast/extra herbs to make up for the lost flavour. Note: I have not tested a dairy-free alternative.
- Herbs: I've used both fresh and dried herbs for flavour. I often get questions asking what I mean by "mixed herbs", this is something that I pick up easily both in the UK and Australia but I can not recall if I bought it when I lived in the USA. It is just a blend of mixed dried herbs. Each brand differs but a typical mix includes basil. marjoram, oregano, rosemary, sage & thyme.
- Breadcrumbs: I used dried breadcrumbs in the nugget mixture and panko to coat. You can use both dried or fresh. I usually pre-bake my panko breadcrumbs, before coating the nuggets, to make them beautiful and golden. This is not a required step but I find it easy just to toast them while I am forming the nuggets. You can read more about it here.
- Eggs: Eggs are used both in the mixture and to coat. I have not trialled the recipe with an egg replacement, sorry. If you have tried one, please leave a comment below as I would love to know what you used and how it turned out.
Calories: 60kcal | Carbohydrates: 8g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 20mg | Sodium: 128mg | Potassium: 92mg | Fiber: 1g | Sugar: 1g | Vitamin A: 928IU | Vitamin C: 3mg | Calcium: 44mg | Iron: 1mg