Description
These veggie nuggets with summer slaw offer a delicious and nutritious meat-free option perfect for a light lunch or dinner. Packed with quinoa, black beans, and fresh vegetables, the nuggets are golden and crispy from pan-frying, while the tangy yogurt-based summer slaw adds a refreshing crunch. This recipe is easy to prepare, wholesome, and full of vibrant flavors.
Ingredients
Scale
Veggie Nuggets
- 100g quinoa
- 2 onions (320g), very finely chopped
- 2 tbsp olive oil, divided
- 2 x 400g cans black beans, drained
- 2 tsp dried oregano
- 3½ tbsp crunchy peanut butter
- 3 tbsp parsley, chopped
- 1 tsp vegetable bouillon powder
- 2 eggs, beaten
Summer Slaw
- 90g pot bio yogurt
- 1 tsp English mustard powder
- 1 tsp apple cider vinegar
- 1 carrot (150g), coarsely grated
- 1 red pepper, deseeded and finely chopped
- 1 very small onion, finely chopped
- 320g white cabbage, finely shredded
- 4 tbsp chopped coriander
Instructions
- Cook Quinoa: Rinse the quinoa and boil it for 20 minutes following the package instructions. Once cooked, let it stand for 5 minutes, then drain thoroughly to remove any excess water.
- Sauté Onions: Heat 1 tablespoon of olive oil in a frying pan over medium-low heat. Add the finely chopped onions and cover with a lid, frying for 5 minutes. Remove the lid and continue to fry for another 5 minutes until the onions are soft and beginning to brown.
- Prepare Nugget Mixture: Remove the pan from heat. Stir in the drained black beans, dried oregano, crunchy peanut butter, chopped parsley, and vegetable bouillon powder. Use a potato masher to crush the black beans and combine the ingredients thoroughly. Add the cooked quinoa and beaten eggs, mixing well to form a cohesive mixture.
- Pan-Fry Nuggets: Add the remaining 1 tablespoon of olive oil to the large non-stick frying pan and heat over medium heat. Using a tablespoon, scoop rounded spoonfuls of the mixture and place them spaced apart in the pan. Fry the nuggets for 2-3 minutes on each side or until they are golden brown and cooked through. Cook half the mixture now, saving the rest for later. Store leftovers in the fridge for up to three days.
- Make Summer Slaw: In a bowl, combine the bio yogurt, English mustard powder, and apple cider vinegar, stirring to create a smooth dressing. Add the coarsely grated carrot, finely chopped red pepper, small onion, shredded cabbage, and chopped coriander. Toss everything well to coat the vegetables evenly in the dressing.
- Serve: Serve half of the summer slaw alongside two portions of the veggie nuggets. Keep the remaining slaw chilled for up to three days for additional servings.
Notes
- The veggie nugget mixture can be refrigerated for up to three days before cooking or the cooked nuggets can be stored similarly.
- The remaining summer slaw also keeps well refrigerated for up to three days, making it great for meal prep.
- For a vegan version, substitute the eggs with flax eggs or a commercial egg replacer, and use a plant-based yogurt in the slaw.
- If you prefer, bake the nuggets in the oven at 200°C (400°F) for 15-20 minutes as a healthier alternative to frying, turning halfway through.
- Prep Time: 15 mins
- Cook Time: 30 mins
- Category: Main Course
- Method: Frying
- Cuisine: Vegetarian
Keywords: veggie nuggets, black bean nuggets, quinoa nuggets, summer slaw, vegetarian recipe, healthy nuggets, peanut butter nuggets, easy vegetarian meal
