Recipe of the Month
Baked Vegetable Tots
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!
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
- 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
teaspoon salt, divided
- 2 flax
eggs (2 tablespoons flaxseed meal + 6 tablespoons water)
cup nutritional yeast
cup panko breadcrumbs
cup finely chopped parsley
- 1/2 medium
(4 oz.) white onion, finely diced
- 2 cloves
garlic, finely minced
teaspoon black pepper
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.
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.
oven to 400°F and line a baking sheet with a silicone mat or parchment paper.
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.
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.
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
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.
and then serve with your choice of dipping sauce. Enjoy!
Last updated November 12, 2019