by Rose-Marie Jarry
Bean & potato nuggets
4 cup of raw potato Veggies side dish
1 ½ cups of mixed cooked beans 200 cal 1 red bell pepper
2 table spoons of virgin coconut oil 160 cal 1 yellow bell pepper
1/3 cup of light coconut milk 20 cal 1 pound of fresh asparagus
60 g of basil and garlic pesto 230 cal Olive and feta Tapenade
Sea salt and pepper 40 calorie 1 table spoon
(Make about 10 nuggets)
Batter mix
¼ cup of chick pea flour 175 cal
1 tea spoon of ground cumin seeds 2 cal
Sea salt
Directions:
Steam your potatoes. When they are cooked mashed them then add the coconut oil, pesto and salt.
Cut the bell peppers into 4 pieces and grill them on the BBQ along with the whole asparagus.
Blend the cooked beans in a blender with the coconut milk, add the mix into the mashed potatoes. Mix well and mold some patties with your hand then roll them into the batter mix.
Pre heat a pan on high temperature, add 1 table spoon of coconut oil and immediately add the nuggets. Let them grill for about 4-5 minutes each side. Turn them gently, until they are cooked they may break apart easily.
When they are ready set one nugget in a plate, spread 2 tables spoons of tapenade on the nugget and stack 3 layers of grilled bell peppers and asparagus. Sprinkle with olive oil, sea salt and pepper.
