If you’re looking for a nutritious, plant-based alternative to traditional chicken nuggets, these Chickpea Veggie Nuggets are a perfect choice. Not only are they packed with wholesome ingredients, but they’re also gluten-free, vegan, and made from whole foods. Perfect as a snack, appetizer, or even a main course, these nuggets offer a delicious way to get more veggies into your diet. They’re a big hit with both kids and adults, providing a healthy option that doesn’t compromise on flavor or texture. Plus, they’re incredibly easy to make with just a handful of ingredients, making them great for meal prep or weeknight dinners.
Key Ingredients
These nuggets are packed with simple, wholesome ingredients that are easy to find:
- Chickpeas: The base of these nuggets, chickpeas provide plant-based protein and fiber, making the nuggets filling and nutritious.
- Carrots and Zucchini: These grated veggies add texture, moisture, and a natural sweetness to the nuggets, while also boosting their nutrient content.
- Gluten-Free Oats or Oat Flour: Used as a binder to hold everything together, oats make these nuggets gluten-free while adding heartiness to the mix.
- Ground Flaxseed: An optional ingredient, flaxseed helps bind the nuggets and provides omega-3 fatty acids, making this dish even more nutritious.
- Nutritional Yeast (optional): Adds a savory, cheesy flavor that makes the nuggets even more flavorful.
These Chickpea Veggie Nuggets are a satisfying and healthy snack, packed with plant-based protein, fiber, and veggies. They’re perfect for packing in lunchboxes, and since they’re made with minimal ingredients, they’re quick and easy to whip up!”
– Candice Jensen, BCNHP
How to Make
Making these chickpea veggie nuggets is a straightforward process with minimal prep time:
- Prepare the Chickpea Mixture: Begin by blending the chickpeas in a food processor until they’re slightly chunky but broken down enough to form the base. This creates the perfect texture for the nuggets.
- Add Veggies and Seasoning: Grate the carrots and zucchini, then squeeze the excess moisture from the zucchini. Combine the chickpeas with the grated veggies, oats, flaxseed, nutritional yeast, and seasonings.
- Shape the Nuggets: Once everything is well combined, use your hands to form nugget-sized shapes from the mixture. These nuggets can be round, oval, or any shape you prefer!
- Bake to Perfection: Arrange the nuggets on a parchment-lined baking sheet and bake flipping halfway through. This ensures that the nuggets are golden brown and slightly crispy on the outside while remaining soft on the inside.
Pro Tips
Here are two helpful tips to make sure your Chickpea Veggie Nuggets turn out perfectly every time:
- Tip 1: Don’t Skip Squeezing the Zucchini!
Zucchini holds a lot of water, which can make the nuggets too soft or difficult to form. After grating the zucchini, use a clean towel or paper towels to squeeze out as much excess moisture as possible. This ensures the nuggets hold their shape and crisp up nicely in the oven. - Tip 2: Adjust the Consistency with Oats
If the mixture seems too wet or sticky when forming the nuggets, you can add more gluten-free oats or oat flour. Start by adding a tablespoon at a time until the consistency is firm enough to shape into nuggets. This trick helps maintain the right texture without making the nuggets too dry.
These Chickpea Veggie Nuggets are a delicious and healthy alternative to processed nuggets, made with whole ingredients you can feel good about. Perfect for kids’ lunches, party platters, or a quick dinner, these nuggets will become a go-to recipe in your kitchen.
Chickpea Veggie Nuggets
Ingredients
- 1 can (15 oz) chickpeas (drained and rinsed)
- 1 small carrot (grated)
- ½ cup zucchini (grated and squeezed to remove excess water)
- ¼ cup gluten-free oats or oat flour
- 1 tablespoon ground flaxseed
- 1 tablespoon nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- salt and pepper to taste
Instructions
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Grate the carrot and zucchini. Make sure to squeeze out the excess water from the grated zucchini using a clean towel or paper towels, as this will help the nuggets hold their shape.
- In a food processor, blend the chickpeas until they are broken down but still slightly chunky. Transfer the chickpeas to a mixing bowl, and add the grated carrot, zucchini, gluten-free oats or oat flour, ground flaxseed, nutritional yeast (if using), garlic powder, onion powder, salt, and pepper. Mix everything together until well combined and a dough forms.
- Using your hands, scoop out small portions of the mixture and shape them into nugget-sized patties. Place them on the prepared baking sheet, making sure they are evenly spaced.
- Bake the nuggets in the preheated oven for 20-25 minutes, flipping them halfway through, until they are golden brown and slightly crispy on the outside.
- Let the nuggets cool slightly before serving. Enjoy them with your favorite dipping sauce like ketchup, hummus, or tahini sauce.
