Vegetable and Lentil Sticks | GrowwW Recipes

Macronutrients per 100g

Energy

147kcal

Sugar

Fat

Fiber

Sat fat

Protein

Carbs

27g

Sodium

91mg

Ingredients

150g / 5.3 oz Broccoli, 350g / 12.3 oz of waxy Potato, 70g / 2.5 oz Red lentils, 100g / 3.5 oz (Type 630) Spelt flour, 100g / 3.5 oz Whole grain breadcrumbs, 1 tsp Grapeseed oil

Preparation

1. Peel, wash, and cut potatoes. Wash broccoli and let it drain. 2. Cover potatoes with water, bring to a boil, simmer for 20 mins. Add broccoli after 10 mins. 3. Rinse lentils, cook for 10-15 mins. Drain excess water. 4. Drain potatoes and broccoli. Add lentils, cool, mash, and mix with flour. 5. Preheat oven to 180°C, prepare baking sheet. Shape and bread the dough. 6. Distribute nuggets on baking sheet, bake for 30 mins, let cool.

Micronutrients % of RDI

Iron

2% of RDI

Magnesium

38% of RDI

Vitamin C

24% of RDI

Omega 3

1% of RDI

Vitamin A

2% of RDI

Calcium

10% of RDI

Folate

53% of RDI

Good to know

Hot to involve your child: Cutting: With close supervision, older children can cut the potatoes into large pieces using a safe knife. Measuring: They can measure out the flour and breadcrumbs. Breading: They can roll the shaped nuggets in the breadcrumbs. Arranging: They can place the nuggets on the baking sheet. Timing: Teach them to set a timer for the baking duration.

How to Prepare

1. Peel, wash, and cut potatoes. Wash broccoli and let it drain.

2. Cover potatoes with water, bring to a boil, simmer for 20 mins. Add broccoli after 10 mins.

3. Rinse lentils, cook for 10-15 mins. Drain excess water.

4. Drain potatoes and broccoli. Add lentils, cool, mash, and mix with flour.

5. Preheat oven to 180°C, prepare baking sheet. Shape and bread the dough.

6. Distribute nuggets on baking sheet, bake for 30 mins, let cool.

Good to Know

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