Recipe of the Month

Baked Vegetable Tots

The holidays are upon us! Not only do the holidays bring together friends, family, and members of our community, but they also provide a fantastic medium for doing so - food! From mashed potatoes and gravy to cookies and pies, the options for holiday treats are endless. Thankfully, enjoying delicious food does not have to mean that you will enjoy unhealthy food. Healthy options for holiday meals and snacks abound.

One of my current favorite recipes to make is baked vegetable tots. I was introduced to this particular version of the recipe by our dietetic intern, who made them for the staff on the last day of her internship. There were zero leftovers!

These kid-friendly vegan treats are not only ridiculously delicious, but is also chock-full of nutrients and fiber. The flax “egg” that is used as a binder are rich in the essential omega-3 fatty acids that help to promote good cardiovascular health, and also contain immune-boosting antioxidants. The nutritional yeast provides a fantastic source of Vitamin B-12, and the vegetables provide essential minerals and vitamins, along with fiber. They are good paired with a dipping sauce (sweet chili is my current go-to), or just eaten as-is. Why not try them, and let me know how they turn out!

Baked Vegetable Tots

Ingredients

  • 1 large (8.2 oz.) zucchini
  • 1 medium (8.5 oz.) white potato, peeled
  • ½ small (10.4 oz.) head of cauliflower (or substitute 1 10 oz. bag riced cauliflower)
  • 1 medium (2.75 oz.) carrot, peeled
  • 1 teaspoon salt, divided
  • 2 flax eggs (2 tablespoons flaxseed meal + 6 tablespoons water)
  • ⅓ cup nutritional yeast
  • ⅓ cup panko breadcrumbs
  • 1/4 cup finely chopped parsley
  • 1/2 medium (4 oz.) white onion, finely diced
  • 2 cloves garlic, finely minced
  • 1/8 teaspoon black pepper

Directions:

  • 1.Into a large bowl or onto a cutting board, grate the zucchini, white potato, cauliflower, and carrot, with a coarse grater. Transfer the grated vegetables to a large bowl mix them together with a ½ teaspoon of salt. Let the vegetables sit for 20 minutes to allow the salt to draw out some of the moisture.
  • 2.In the meantime, prepare the flax egg. In a small bowl, mix together 2 tablespoons of flaxseed meal with 6 tablespoons of water and set it aside to thicken.
  • 3.Preheat oven to 400°F and line a baking sheet with a silicone mat or parchment paper.
  • 4.After 20 minutes, transfer the grated veggies into a clean kitchen towel (or a cheesecloth or a nut milk bag). Clean the bowl they were in by giving it a quick rinse, drying it, and setting it aside. Grab a small bowl and strain out as much liquid from the vegetables as you can. Discard liquid.
  • 5.Place the grated veggies back into the bowl and mix in the prepared flax eggs, nutritional yeast, panko breadcrumbs, parsley, white onion, garlic, pepper, and remaining salt. Mix until well combined.
  • 6.Scoop out 1 tablespoon of the mixture and form it into a tater tot shape. It may be difficult to start, but eventually, you will get the hang of it. Refer to the video in this post if you need assistance! Continue until you have formed 20-25 tots.
  • 7.Transfer to the lined baking sheet and place into the oven for 25-30 minutes or until they are golden brown, being sure to flip halfway through.
  • 8.Cool and then serve with your choice of dipping sauce. Enjoy!

*Sweet Simple Vegan

Contact

Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
mem467@cornell.edu
518-623-3291 or 668-4881

Last updated November 12, 2019