These are a little treasure. Chickpeas are a legume and are high in protein, fibre, low GI, and contain calcium, magnesium, iron, zinc and B vitamins. They are good for weightloss, bone strength, lowering cholesterol, diabetes sufferers and more!
Otherwise known as garbanzo beans, you may know of chickpeas from such foods as hommus, or a nice Indian curry, or maybe from a salad. I have even started seeing them in recipes for sweet biscuits and muffins, which I will have to try very soon! Today you will see them as nuggets, or if you like, a pattie – great for a protein filling on a wrap or in place of meat on a burger. I really like chickpeas, but my main motivation for trying this recipe was to try to smuggle some good nutrition into my children – Miss Moo (2) and D-man (3).
I came across the recipe for these at a fantastic website called Super Healthy Kids. The reason why I posting my own version of them is because I accidentally found a slightly more
lazy time efficient method when I was in huge hurry to get dinner on the table – I put the veggies we were having that night in the steamer and had the nuggets cooked by the time the veggies were ready, about 15 mins. You could probably even do them in 10!
- 1 400g can chickpeas, drained and rinsed
- 1/2 onion
- 1 egg
- 1 clove garlic
- Squeeze of lemon juice
- Chopped parsley
- 1 tbsp olive oil
- 1 tsp cumin
- Generous pinch of Himalayan salt (or just regular salt will do)
- About 1 cup of breadcrumbs
Put all ingredients except breadcrumbs in the food processor and whiz it up until well combined. Then add the breadcrumbs gradually and mix by hand until you get a consistency which is easy to mold. Then as the oil in the frypan is heating to medium / med-high quickly mold nugget shapes and pop them in as you make them. Give it a minute before turning them, they don’t take long to go golden brown. I think I usually do about 2 batches of 6. Done!
The original version gives you more of a textured nugget as the chickpeas are mashed by hand, while this one is smoother but still yummy.
And for a burger filling just make a burger sized nugget. Delicious with lettuce, avocado and (preferably homemade) mayonnaise. Or with lots of salad on a wrap. Make extra and keep them in the fridge ready to cook, or already cooked for a convenient, healthy addition to lunch. Try baking some homemade chips or fries to go with them for a healthy, fun homemade takeaway meal.
Now for the verdict… It’s the usual, really. Me, hubby and Miss Moo enjoy them while D-man still expects the ‘old’ chicken nugget experience (not that he ever ate them either!) and is very resistant to any change. But don’t let his verdict stop you, they are really nice and he doesn’t like 80% of the things I put in front of him. I will just keep making them for the family anyway, I’m sure he’ll warm to them eventually, just like all the other healthy foods he will warm to. I have to believe that. For my sanity. To his credit though he had a pretty good go at the veggies in the meal pictured above. I had put some butter and a pinch of Himalayan mineral salt on them to make them extra tasty, plus I heard butter can increase nutrient absorption from the vegetables and the Himalayan salt has lots of minerals for extra nutrition. (By the way butter is one of the last dairy products to go from our fridge besides a little bit of local organic milk.)