Meatless Monday: Black Bean Veggie Nuggets

I know it’s been a while…

 

What can I say? Summer has been super busy with camps and trips and prepping for the start of Kindergarten. I can’t believe my little guy has gotten so big!

 

He also started Lego club, as if I need more Lego in my life (as I roll my eyes), at the end of which they were sending the kids home with these pre-packaged snacks that were not very nutritious. So being me I decided to chat with the coordinator and at the end I was tasked with preparing nutritious snacks for 24 kids. I’m happy to help spread the good nutrition but it makes life a WHOLE lot busier!

 

Despite all those things, I have been working on a few recipes and testing them on my kids of course! This black bean nugget is super simple and really takes no time at all. I like to buy my black beans dry and pre-cook them. Then I put them in the snack sized storage bags for freezing and it’s the perfect portion size when I’m ready to cook. Best thing about this recipe is that everything happens in the food processor! Score!

 

black bean nuggets, sweet potato fries

 

The black bean nuggets are very versatile and can be paired with most anything. I actually like to do this with sweet potato fries and grilled cheese wraps. They’re also great as lunches with some mozzarella cheese sticks and crackers. I find that if you give kids a dip they will be more willing to try anything. Even if you use good old ketchup. Of course, find a brand that is low on sugar and doesn’t contain high fructose corn syrup.

 

Now all you have to do is put all the ingredients in the processor and mix until if clumps together almost like a ball.

black bean, carrots, seasoning in processor

 

black bean nugget puree

 

Using your hands, make 1” balls and place on lined baking tray. Press down to create the nugget shape. Et voila! You have nuggets.

 uncooked black bean nuggets

 

Bake for 20 minutes turning half way through and you’re good to go!

black bean nuggets

 

These nuggets are packed full of the goodness of black beans. They’re high in protein and dietary fibre and are chock full of minerals like calcium, iron, phosphorous and potassium. It’s great for pregnant women because it contains about 64% of the daily value of folate, essential for baby’s neural development. The fibre makes it incredibly filling and as a complex carbohydrate it provides long lasting energy and keeps blood sugar levels stable. Not bad for a little bean!

 

Ingredients

 

  • 1 tin/ bag black beans*
  • 5-6 baby carrots, steamed
  • 1/2 cup plain bread crumbs
  • 1 tsp salt
  • 1/2 tsp cumin powder
  • 1 tsp black pepper
  • 1 tsp Italian seasoning
  • 1 flax egg (1 tbsp ground flax+3 tbsp water)

 

Directions

 

  • Preheat oven to 350F.
  • Put all ingredients in food processor and process until combined and mixture sticks together.
  • Form into 1” balls and place on parchment lined baking sheet. Flatten gentle with fingers to form nuggets.
  • Bake for 20 minutes, turning halfway through.
  • Serve with any dip and a side of sweet potato fries.

*I buy dried black beans and pre-cook the whole bag. I put the cooked beans in individual snack-sized storage bags and freeze. When I need it, I just pull out a bag and I’m good to go!

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