Chickpeas (Garbanzo Beans) are an excellent source of protein, fiber and so much more. It’s also important to remember that unlike chicken, they contain no carcinogens or hormones. As you can see from the chart above, their nutritional value blows chicken away. It’s important to remember that although chicken is marketed to be a “healthy” food choice, it’s high in cholesterol and saturated fat – which is not beneficial for blood pressure or overall heart health.
I discovered this Chickpea Cutlet recipe from the Living-Vegan blog and we absolutely love them. I haven’t had chicken in a few years but I do feel they resemble a traditional chicken cutlet in a lot of ways. I highly recommend giving them a go!
This is a simple recipe with very few ingredients. The recipe below serves 4, but I would recommend doubling it if you have a big appetite like my family does. We couldn’t get enough of these 🙂
FOR THE CHICKPEA MIXTURE:
1 cup Chickpeas drained and rinsed
3 tbsp Tapioca or Potato Starch
4 tbsp All Purpose Flour
1-1/2 tsp Italian Seasoning or, to taste
1/3 cup Onion
Salt to taste
1-1/2 tbsp Ground Flax PLUS 4-1/2 tbsp WATER
OIL FOR PAN FRYING
Broccoli, Potato or other vegetables
We love Miyoko’s brand mozzarella. The ingredients include: filtered water, organic coconut oil, organic cashews, tapioca, agar, sea salt and cultures.
1.) In the bowl of a food processor, add all of the ingredients and pulse until it forms a ball. It should be sticky, but manageable. If it seems too wet, add more flour.
2.) Preheat a large non stick saute pan over medium high heat.
3.) Create a dredging station and form the patties, then place into the flax “egg” mixture and finally, into breadcrumbs. Avoid over handling and proceed directly to the pan for frying.
4.) Cook on the first side until golden. Flip once and repeat. They will firm up as they cook and after they are removed from the pan.
5.) The original recipe says to then serve with the sauce and mozzarella but I like to take it a step further by heating the oven at 350 degrees, placing the cutlets on a baking tray, topping with some sauce and then the mozzarella. I let bake for about 8-10 minutes until the tomato sauce and mozzarella seems to be heated through. See photos below…
After frying and before topping with sauce and mozzarella.
After topping and before it goes into the oven!