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These Red Lentil Veggie Nuggets are a healthy recipe that the whole family will love! These tasty bites sneak in protein and several servings of vegetables! 


Servings

6 servings

Total time

95 minutes


Ingredients

  • 1 cup red lentils (rinsed well)
  • 2 cups Cauliflower florets
  • 2 medium carrots (chopped into large chunks)
  • ½ yellow onion (chopped into large chunks)
  • 1 tablespoon avocado oil
  • 1 cup frozen peas
  • 2 cloves garlic (minced)
  • 2 tablespoons nutritional yeast
  • 1 tablespoon Italian seasoning
  • 2 tablespoons honey or maple syrup
  • ¼ teaspoon nutmeg
  • ½ cup garbanzo bean flour
  • 2 teaspoons salt (divided)
  • ¾ cup garbanzo bean flour
  • ¼ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¾ cup non dairy milk
  • 2 teaspoons honey mustard OR 1 teaspoon Dijon mustard
  • 2 cups gluten free breadcrumbs
  • 1 tablespoon Italian seasoning
  • 2 teaspoons garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon salt


Method

  1. Preheat the oven to 425 degrees. Line a pan with nonstick foil and set aside.
  2. Add the lentils, 2 cups of water, and 1 teaspoon salt into a pot. Cover and cook until the lentils are tender, about 10 minutes. Drain off the excess water and set aside.
  3. While the lentils are cooking, add the cauliflower, carrots, and onions into a food processor fitted with the S blade. Process until the mixture has been cut into small rice sized pieces.

    Heat a nonstick pan over medium heat. Add in the oil and the processed veggie mixture. Sautee until softened, about 10-12 minutes.

    Add in the frozen peas and cook until the peas are defrosted and all the water has cooked out of the mixture. Add in the garlic, nutritional yeast, Italian seasoning, honey, nutmeg, and 1 teaspoon salt. Stir to combine and set aside.
  4. Add the cooked lentils into the food processor. Process until they are completely broken down and form a paste. Scoop this mixture into a large bowl. Add in the cooked veggies and stir to combine. Add 1/2 cup of the garbanzo bean flour and stir well to combine. Set aside.
  5. Next, set up your breading station. In three separate bowls, whisk together the ingredients for each station. Line them up on the counter. Using a tablespoon measure, scoop some of the lentil and veggie mixture and form it into a nugget shape.

    Coat the nugget with flour from station 1. Then quickly dip it in liquid station 2, letting any excess moisture drip off. Last, coat it with the breadcrumbs in station 3, pressing the breadcrumbs gently onto the nuggets to encourage sticking.

    Place the nugget onto the baking sheet and repeat.
  6. Bake the nuggets for 25 minutes, flip them and bake for another 25 minutes. Let cool for 10 minutes and then serve.

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