Night out with friends? Don't go to McDonald's, but instead try these delicious vegan nuggets made with chickpeas, perfect to share with your friends.
CHICKPEAS:
Chickpeas are easy to cook, delicious, nutritious and cheap. They are a very good source of protein, and when combined with grains such as oats, rice, cereals, they provide a complete protein, which means they contain all the nine essential amino acids that our body needs. They contain a plant sterol called sitosterol that is structurally similar to cholesterol in the body. This compound interferes with the body's absorption of cholesterol and therby can help lower blood cholesterol levels. Chickpeas are also a very good source of fibre, which is essential for a healthy lifestyle. It is known that fibre improves gut health, promoting the number of beneficial bacteria, which in turn help enhance intestinal health. Research has shown that eating an 80 g serving of pulses four times a week, can reduce your risk of developing type-2 diabetes by 33%. This has been attributed to the low GI (glycaemic index) and low GL (glycaemic load) of chickpeas, and to a resistant starch called amylose that is digested slowly. As a result, blood sugar levels don't rise quickly in the body and the risk of developing type-2 diabetes is lower. We should aim at consuming 30 g of fibre a day, but in the UK the majority of people consume as little as 18 g of fibre a day. Therefore, including chickpeas and pulses in general in your diet is a way to achieve the UK recommendation of 30 g of fibre a day. You can roast the chickpeas, you can make hummus, you can make falafel, polpette, nuggets and even desserts (check out my chickpea and oat cake recipe). So, chickpeas are very versatile, highly nutritious and delicious.
What you need (serves 2)
For the nuggets:
1 can of chickpeas
1 tsp of curry powder
1 tsp of paprika
3 tbsp of oats
60 ml of soy milk
25 g of the mayo
For the mayo:
1 cup of aquafaba
1 cup of sunflower oil
1 tsp of mustard
1 tsp of white wine vinegar
Allergens: gluten, soya, mustard
Health Claims: source of fibre, vitamin D, vitamin E, riboflavin, niacin, vitamin B6, folate, vitamin B12, chloride, iron and manganese
Nutritional information :
Method:
For the nuggets:
In a food processor, add your chickpeas with the spices and blend everything until you obtain a thick mixture
Then blend your oats to obtain oat flour and add it to the chickpea mixture.
Mix well.
In a separate bowl crunch your cornflakes.
Now, shape your chickpea mixture into nuggets (you should make around 5-6 nuggets) and then pass them into the soya milk and then the cornflakes.
Place your nuggets inside an air fryer or oven and cook them for 20-25 minutes at 180 degrees.
For the mayo:
Place the aquafaba from the chickpeas in a blender, add the sunflower oil and start blending gradually.
Then add the vinegar and the mustard and blend again until you achieve the consistency of a mayo.
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