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Jerk Cauli Nuggets

Jerk Cauli Nuggets

with Protein Loaded Bean Stew

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Packed with Vitamin C and containing nearly zero grams of fat, sodium or sugar, cauliflower is the hero ingredient in this delicious vegan recipe. Cauliflower ‘nuggets’ are coated with mayo, jerk seasoning and panko breadcrumbs and baked in the oven until golden and crispy. Served with a smokey black bean and spinach stew and finished off with a sprinkling of fresh coriander, it’s a great dish to enjoy for a wholesome mid-week dinner.

Tags:Under 550 calories
Allergens:GlutenEggMustard
Preparation Time35 minutes
Difficulty levelLevel 2
Ingredients
serving amount
Ingredients
serving amount

1 pack(s)

Cauliflower Florets

30 grams

Panko Breadcrumbs

(ContainsGluten)

1 pot(s)

Jerk Spice Mix

1 unit(s)

Onion

1 unit(s)

Ginger

1 unit(s)

Red Pepper

1 bunch(es)

Thyme

½ unit(s)

Red Chilli Flakes

1 tin(s)

Black Beans

1 pot(s)

Smoked Paprika

1 pack(s)

Finely Chopped Tomatoes 390g

1 bunch(es)

Coriander

1 bag(s)

Baby Spinach

1 sachet

Mayonnaise

(ContainsEgg, Mustard)
Nutritional information
Nutritional information
Energy (kJ)1950 kJ
Energy (kcal)466 kcal
Fat17.0 g
of which saturates2.0 g
Carbohydrate51 g
of which sugars22.0 g
Protein20 g
Salt2.0 g
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.
Utensils
Utensils
Bowl
Cutting board
Frying Pan
InstructionsPDF
Instructions
Nugget Time
Nugget Time
1

Preheat your oven to 200°C. Pop the Mayonnaise in a mixing bowl along with a pinch of salt and pepper and add the cauliflower florets. Use your hands to coat the florets lightly in the mayo. In another mixing bowl, combine the panko breadcrumbs and jerk seasoning. Lightly oil a baking tray.

Roast the Cauli
Roast the Cauli
2

Working in batches, drop a few cauliflower florets into the breadcrumbs and toss to coat. Transfer to your baking tray and repeat with the remaining florets. Roast the jerk cauliflower nuggets on the top shelf of your oven until golden and crispy on the outside and soft inside, 18-20 mins. Turn halfway through cooking.

Prep
Prep
3

Halve, peel and chop the onion into small pieces. Peel and grate the ginger. Halve the red pepper and discard the core and seeds. Chop into small pieces. Pick the thyme leaves from their stalks (discard the stalks). Halve the chilli lengthways, deseed and finely chop. Drain and rinse the black beans in a sieve.

Start the Stew
Start the Stew
4

Heat a drizzle of oil in a large saucepan on medium heat. When hot, add the onion and cook, stirring, until soft, 2-3 mins. Add the ginger, pepper, smoked paprika, thyme and a pinch of chilli and cook, stirring, for another 2 mins. Stir in the finely chopped tomatoes and black beans. Bring to the boil, reduce the heat then simmer until thick and tomatoey, 4-5 mins.

Add the Spinach
Add the Spinach
5

Meanwhile, roughly chop the coriander (stalks and all). Stir the spinach a handful at a time into the stew to wilt it.

Serve
Serve
6

Stir half the coriander through the stew then divide between your bowls. Top with the jerk cauli nuggets and finish with a sprinkling of the remaining coriander. Enjoy!