If Meatless Monday is the only day on your calendar for vegetarian dishes we have a new recipe for you to be chipper about. Even your picky eater who refuses to eat their veggies will consider these healthy bite-size bursts of flavor on any day. Mushroom Nuggets – call them “earth balls” – are a delicious alternative to “chicken nuggets.” Each bite-sized nugget is packed with flavor and conveniently hides the healthy stuff like beans, mushrooms and veggie protein – yes, the stuff your kids bemoan.
Or make as veggie burgers…
These bites are savory, slightly cheesy, with a hint of sweetness and accents of earthy flavors. Do you think your kids will notice the health benefits? Just tell them that they are going to have a ball at dinner tonight.
Mushrooms are an excellent source of vitamin D; they boost your immunity, are high in antioxidants, and increase your metabolism. And they go from snack to meal; try stuffing these tiny falafel-sized bites into pitas, wraps or over pasta.
Store a few mushroom bites in the fridge for a grab and go lunch. Salads, sandwiches, pizzas and more love these bites. Use any way you would a meatball!
Makes about two dozen | Recipe & photo by KATHYPATALSKY
1/4 tsp garlic powder
2 Tbsp dried parsley flakes
1/2 cup nutritional yeast (add more if you’d like more cheezy flavor)
1 Tbsp mushroom powder
1/4 tsp sea salt
A few dashes pepper
2 Tbsp salt-free spice blend
1 Tbsp apple cider vinegar
1 Tbsp maple or agave syrup
2 Tbsp tamari or soy sauce
2 Tbsp olive oil
3/4 cup water (or low-salt veggie broth for added flavor)
1 1/2 cups TVP or TSP (textured veggie or soy protein)
1 can Cannellini beans, drained
1 1/2 cups mushrooms, chopped
1/3 cup diced sweet onion (omit for onion-opposed kids)
1/2 cup flour
Sauté in 1-2 Tbsp safflower oil.
1. Combine all the spices in a large mixing bowl. This can be a fun math moment for kids: How many tablespoons of spices are we adding? How many teaspoons in a table spoon?
2. Add in the liquids and the base ingredients. Grab a large fork and start mashing well – especially the beans. Another great step for kids to jump in and help. Wear ’em out with the mashing! Try to break them down as much as possible so they provide a sticky agent which binds the mixture. The TVP will begin absorbing the liquid as well to thicken the mix.
3. Next, add in the flour for the final step. You can add in a tablespoon at a time until you are comfortable with the consistency. You want the mixture to be like a very wet bean patty.
4. Turn a nonstick skillet on med-high heat – add about 1-2 Tbsp of safflower oil. Safflower oil is perfect because it gives these nuggets crispy edges.
5. When oil is hot, grab golf ball sized balls and roll in a big of flour (roll in some nutritional yeast for added savory flavor) – then plop onto skillet. Another fun moment for kids to help out and get a little messy! Allow each side to cook for about a minute or two. Try not to burn, but you do want a nice brown color to the exterior.
6. Place on a paper towel to rest a few minutes – they will further bind as they cool – serve hot and enjoy!