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Crispy Cauliflower Nuggets
Crispy Cauliflower Nuggets

Crispy Cauliflower Nuggets

with Spiced Bean Stew and Soured Cream

Breaded and baked until golden and delicious, these Crispy Cauliflower Nuggets will be one of your new vegetarian favourites. They sit on top of a spiced bean stew that's also colourful with veg. SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass.

Tags:
Calorie Smart
Veggie
Customer Favourite
Allergens:
Egg
Mustard
Cereals containing gluten
Sulphites
Milk

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total45 minutes
Active 20 minutes
DifficultyMedium

Ingredients

serving amount

1 unit(s)

Onion

1 unit(s)

Courgette

(May contain traces of: Celery)

1 unit(s)

Garlic Clove**

1 unit(s)

Cauliflower

64 grams

Mayonnaise

(Contains: Egg, Mustard)

50 grams

Breadcrumbs

(Contains: Cereals containing gluten)

1 sachet(s)

Central American Style Spice Mix

1 carton(s)

Tomato Passata

28 grams

Red Wine Stock Paste

(Contains: Sulphites)

1 carton(s)

Butter Beans

25 grams

Sun-Dried Tomato Paste

50.03 grams

Soured Cream

(Contains: Milk)

Not included in your delivery

¼ tsp

Salt for the Breadcrumbs

¾ tbsp

Oil

1 tsp

Sugar for the Sauce

100 milliliter(s)

Water for the Sauce

Nutritional information

Energy (kJ)2611 kJ
Energy (kcal)624 kcal
Fat24.5 g
of which saturates5.3 g
Carbohydrate73.4 g
of which sugars24.3 g
Dietary Fibre20.1 g
Protein20.6 g
Salt5.5 g
Calcium33 mg
Iron0.9 mg
Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

Garlic Press
Medium Saucepan
Mixing Bowl
Small Bowl
Baking Tray
Baking Paper
Sieve

Instructions

Prep Time
1

Preheat your oven to 220°C/200°C fan/gas mark 7.

Halve, peel and thinly slice the onion. Trim the courgette, then quarter lengthways. Chop widthways into small pieces. 

Peel and grate the garlic (or use a garlic press). Cut the cauliflower into florets (like small trees), halving any large ones.

Heat a drizzle of oil in a large saucepan on high heat. When hot, add the courgette and cook until charred, 6-8 mins total. Turn only every couple of mins.

Once cooked, season with salt and pepper, then remove from the pan to a bowl.

Coat the Cauliflower
2

While the courgette cooks, pop the cauliflower into a mixing bowl and season with salt and pepper. Add the mayonnaise and toss to coat.

In another small bowl, mix the breadcrumbs with a third of the Central American style spice mix. Season with pepper and stir in the salt and olive oil for the crumb (see pantry for amount).

Add the spicy crumbs to the florets and toss to coat evenly.

Roast the Nuggets
3

Pop the crumbed florets onto a lined baking tray and spread them out in a single layer. Discard any leftover crumbs in the bowl.

When the oven is hot, roast on the top shelf until golden, 25-30 mins.

Simmer the Stew
4

Once your courgette is nicely charred and is set aside, pop your pan back on medium heat with a drizzle of oil. 

Once hot, add the onion, season with salt and pepper and fry, stirring occasionally, until golden and softened, 8-10 mins.

Stir in the garlic and remaining Central American style spice mix. Cook for 1 min more.

Add the tomato passata, red wine stock paste, sugar and water for the sauce (see pantry for both amounts). Bring to a simmer, then lower the heat and simmer until thickened, 5-6 mins.

Add the Beans
5

Meanwhile, drain and rinse the butter beans in a sieve. Transfer a third to a bowl and crush with the back of a fork.

After 5 mins, add the whole and crushed beans to the stew. Cook until thickened, 5-6 mins.

Season with salt and pepper, then remove from the heat and stir in the sun-dried tomato paste and a knob of butter (if you have any).

Taste and season again if needed. Add a splash of water too if it's a little too thick.

Serve Up
6

When the nuggets are golden, remove them from the oven.

Spoon the bean stew into your bowls, then top with the cauliflower nuggets and a dollop of soured cream.

Enjoy!

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