Looking for a delicious and satisfying plant-based snack? Vegan chickpea nuggets are the answer! They’re crispy on the outside, tender on the inside, and bursting with flavor. Whether you’re a long-time vegan or just looking for a healthier snack, these nuggets are easy to make and perfect for any occasion. Let’s dive into their benefits, ingredients, and an easy-to-follow recipe.
Why Chickpeas?
Chickpeas, or garbanzo beans, are a powerhouse of nutrition. Here’s why they’re so great:
- High in Protein: A cup of chickpeas offers about 15 grams of plant-based protein.
- Rich in Fiber: They help with digestion and keep you full longer.
- Packed with Nutrients: Chickpeas provide iron, folate, magnesium, and potassium.
- Low Glycemic Index: A steady energy source that helps maintain healthy blood sugar levels.
Ingredients for Vegan Chickpea Nuggets
You’ll need just a few simple ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cup breadcrumbs (gluten-free if needed)
- ¼ cup all-purpose flour (substitute with chickpea or almond flour if preferred)
- 1 tbsp nutritional yeast
- 1 tsp each of garlic powder, onion powder, and paprika
- Salt and pepper to taste
- 2 tbsp olive oil
How to Make Vegan Chickpea Nuggets
Step 1: Mash the Chickpeas
In a large bowl, mash the chickpeas with a fork, leaving a few chunks for texture.
Step 2: Mix the Ingredients
Add the breadcrumbs, flour, nutritional yeast, spices, salt, and pepper to the mashed chickpeas. Drizzle in olive oil and mix until combined.
Step 3: Shape the Nuggets
Take a spoonful of the mixture and form nugget-sized shapes. Place them on a lined baking sheet.
Step 4: Bake the Nuggets
Preheat your oven to 400°F (200°C). Bake the nuggets for 20-25 minutes, flipping halfway through, until golden and crispy.
Step 5: Serve and Enjoy!
Let them cool slightly, then enjoy with your favorite dipping sauces like vegan ranch or barbecue sauce.
Tips for Perfect Nuggets
- Texture Fix: If the mixture feels too dry, add a splash of water. Too wet? Add more breadcrumbs.
- Fry Option: For extra crispiness, pan-fry the nuggets in a little oil.
- Custom Flavors: Experiment with herbs and spices like cumin or chili powder to suit your taste.
Serving Ideas
- Snack: Serve with a variety of dips.
- Main Dish: Add them to a salad or grain bowl for a protein boost.
- Wrap: Toss them in a tortilla with veggies for a quick meal.
Storing and Reheating
- Refrigerate: Store leftover nuggets in the fridge for up to 3 days.
- Freeze: Freeze the nuggets for up to 3 months.
- Reheat: Bake at 375°F (190°C) or use an air fryer for crispy results.
Nutrition at a Glance
Per serving (about 4 nuggets):
- Calories: 150
- Protein: 6g
- Carbs: 20g
- Fat: 5g
- Fiber: 4g
Conclusion
Vegan chickpea nuggets are a healthy, easy-to-make snack that everyone will enjoy. Packed with protein and fiber, they’re perfect for both quick snacks and full meals. So, grab a can of chickpeas and get cooking!
Happy snacking!
