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March 17, 2014

Chicken-Free Nuggets

Tanya Sitton

  • Tanya Sitton's top tip for feeding kids is "Make it a nugget, and dip it in ketchup!" Meredith Lee/The HSUS

Serves 4 (yields 24 nuggets)

1 16-ounce can chickpeas, rinsed and drained (or substitute any white beans)
1 14-ounce can potatoes, rinsed and drained (or 2 cups boiled potatoes)
1 1/2 teaspoons vital wheat gluten (optional, for firmer texture and ease of flipping)
1⁄8 cup dried bread crumbs
1 teaspoon dried parsley
3⁄4 teaspoon chicken-style seasoning (or 1/2 teaspoon rubbed sage)
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt (or to taste)
1/4 teaspoon black pepper (or to taste)
4 tablespoons olive oil, divided
Dipping sauce: barbecue sauce, ketchup, and/or sweet mustard (optional)

Mash the chickpeas (or white beans) with the potatoes well, until there are no whole chunks in the mix. (After starting with a potato masher, you can use your hands.)

Sprinkle vital wheat gluten over the mashed chickpea-potato mixture and combine well.

Add the bread crumbs and seasonings, then mix well. Taste to adjust the seasonings, adding more salt and pepper if needed.

Using a plate or cutting board, form the mixture into 1 1/2- to 2-inch patties, about 1/4 to 1/2 inches thick. If the mixture feels dry, add water or oil as needed, 1 tablespoon at a time, just until the patties are easy to form and hold their shape.

In a large frying pan, heat 2 tablespoons of oil over medium to medium-high heat. Fry half the nuggets for about 8 to 10 minutes on each side until they are nicely browned. (Aim for only turning them once or twice.)

When the first batch is done, move the patties to a plate lined with paper towels. Add the remaining 2 tablespoons of oil to the pan and repeat with the remaining nuggets.

Serve with dipping sauce.

(Recipe from Tanya Sitton in All Animals magazine, January/February 2014.)

Nutrition

All figures are per serving (6 nuggets).

Calories: 313
Fat: 15 g 
Carbs: 35 g
Fiber: 8 g
Protein: 8 g
Sodium: 332 mg

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