As a legume, chickpeas are considered a vegetable and protein food. They offer a lot of nutritional quality including many vitamins, minerals and fiber.
Just 1 cup of chickpeas has 15 grams of protein and 13 grams of fiber. And that same 1 cup of beans has 26% of the recommended daily value for iron, and 70% for folate.
Folate is important because it plays a role in DNA synthesis and repair. It encourages cell and tissue growth. Folic acid is not the same as folate. Folic acid is a synthetic chemical added to foods. Our body was not designed to metabolize folic acid. It gets dumped into the bloodstream and leads to heart disease and cancer. To avoid folic acid, avoid processed and packaged foods.Plants have folate, and our body knows what to do with folate.
So about the nuggets, with the herb breading they are full of flavor, and they are the perfect texture for a nugget. These are great for a dipping snack, lunch, or even dinner with some roasted veggies on the side.
Any mom (or dad!) to a toddler knows, nuggets tend to be a staple meal. Skip the frozen package of nuggets that are full of chemicals and whip these up. Have the kids help! They love getting their hands messy and playing with their food. My kids, though they are not toddlers anymore, love helping me shape these into nuggets. The more kids can help prepare the meal, they more likely they are to eat it, or at least try it! And since these nuggets have such a mild flavor they are not likely to scare away your budding plant-based eater.
2 tbsp hemp seeds
1/4 cup nutritional yeast
1 tsp garlic powder
1/8 tsp ground black pepper
1/4 tsp smoked paprika
1/4 cup gluten free (or homemade) breadcrumbs OR ground up oatmeal
1/2 cup oatmeal, ground
15oz. can of garbanzo beans (do not drain)
1 tsp Himalayan sea salt
1/2 tsp garlic powder
1/2 tsp onion powder
- Preheat oven to 375.
- Prepare your breading in a shallow dish, and set aside. (If using oatmeal as breadcrumbs, put 1/4 cup oats in a food processor and pulse until crumbly, being careful not to pulse long enough to make it too powdery.)
- In a food processor, grind your oats into a fine flour, then pour into a small bowl and set aside.
- Drain the beans into a measuring cup, save 1/4 cup of the liquid.
- Pour the beans into the food processor along with the garlic powder, onion powder, and salt. Pulse until crumbly.
- Whisk the 1/4 cup chickpea liquid with a fork until it is foamy. Add the liquid and the oat flour to the food processor and pulse until mixed well.
- With your hands, shape your nuggets into the size and shape you want. Place on a baking sheet and bake for 20 minutes.
** These also make great chickpea patties served on hamburger buns and your favorite toppings!**