These tender savory Sunny Mushroom Nuggets are a delicious alternative to the “chicken nuggets” your kids may go gaga over. Each flavorful bite is packed with healthy stuff like beans, mushrooms and veggie protein – but you don’t need to tell your kids that. They will simply love the way that these bites taste. Savory, slightly cheezy, a hint of sweetness with accents of earthy flavors. Plus, mushrooms are an excellent source of vegan vitamin D. But these nuggets are not just for kids. I love stuffing these tiny falafel-sized bites into pitas, wraps or over pasta. Meatless and cravable. Still skeptical? Well, my picky eater husband gobbled these bites up with a side dipping sauce of Dijon - and then asked for seconds!..
You can even make as veggie burgers…
Easy Lunch! Store a few in the fridge for a quick re-heat in the microwave for a grab and go lunch. Salads, sandwiches, pitas and more love these bites. Use any way you would a meatball!
Can a veggie nugget really be a satisfying sub for a meat-filled nugget? While these bites are not “faux” meat in any way (they don’t really resemble chicken nuggets at all!) the taste will give them all the credit they need to get crammed into your kids lunch boxes. On your plate. In your husbands hands. And in your kitchen.
Dole Nutrition’s Mushroom Powder. I am in love with this stuff! It is a 100% mushroom-based powder that not only adds flavor, but adds vitamin D to just about any food you’d like to add shroom flavor to. You can buy this stuff online for around $11 a bottle (I think it’s on sale right now for about $8..) If you don’t have mushroom powder, don’t worry – the recipe will still turn out well – there are plenty of whole mushrooms already crammed into these bites.
Sunny Mushroom Nuggets
makes a full baking sheet of nuggets – about 22+
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 (to taste)
a few dashes pepper (to taste)
2 Tbsp salt-free spice blend (like Mrs Dash)
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 veggie broth for added flavor – if using broth remove the added salt)
1 1/2 cups TVP or TSP (textured veggie protein)
1 can cannellini beans, drained
1 1/2 cups mushrooms, chopped
1/3 cup diced sweet onion – optional (omit for onion-opposed kids)
1/2 cup flour
Saute in 1-2 Tbsp safflower oil
1. Combine all the spices in a large mixing bowl.
2. Add in the liquids and the base ingredients. Grab a large fork and start mashing well – especially the beans. 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. More on safflower oil for sauteing here.
5. When oil is hot, grab golf ball sized balls and roll in a big of flour (I like to also roll in some nutritional yeast for added savory flavor) – then plop onto skillet. 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.
Craving more meatless burgers? Check out my vegan Veggie Burger Slideshow with 7 recipes!
Looking for more vegan recipes? Try these 19 kid-friendly dishes!