Jan. 19, 2010
Fat-Free Crispy Vegan "Chicken" Nuggets
The cookbook has kept me tied up, I know. I kept saying I'd make it up to you -- and I hope I have with this awesome recipe. I'm using VeganDad's photo because it's fantastic and really shows off how well these nuggies hold up to the real thing!
These nuggets taste like a chicken nugget but are made with beans, wheat and TVP -- sooo awesome! They're crispy, too -- making it feel like you're eating a deep-fried nugget when it's baked and completely fat-free. You really can't go wrong with these darlings!
I published this recipe originally in my e-cookbook, Sneak Peak but have since developed a "chicken" seitan that is superior in taste, texture and east of preparation. To avoid being overly redundant in my cookbook, this recipe got the boot, but it's still great! (These nuggets go over especially well with children!!) I hope you enjoy them!
Here is a picture of the chicken seitan in my cookbook, taken by one of my testers:
These faux nuggets are so crispy you'll never believe they're not deep-fried. Serve them with your favorite dipping sauce such as ketchup, agave, mustard, BBQ sauce or plum sauce.
Chef's notes: 1/4 cup whole wheat bread crumbs can be substituted for 1/4 cup TVP for a less "meaty" bite.
½ cup plant-based milk
½ tsp lemon juice
15 ounces chickpeas, drained and rinsed
1½ tbsp Dijon mustard
1½ tbsp agave nectar
1 tsp low sodium soy sauce
1 a dash of garlic powder
1 a dash of thyme
½ cup vital wheat gluten
2 cups unsweetened corn flakes
Preheat oven to 350 F. Lightly grease or line a cookie sheet with parchment paper and set aside. Whisk non-dairy milk and lemon juice together until foamy with bubbles. In a medium bowl, mash chickpeas with a fork or potato masher until coarse. You don't want any whole beans left, but don't overly mash them so that they are pureed and resembling refried beans. Alternatively, you can pulse the beans in a food processor 10-15 times and transfer processed chickpeas to the bowl. Add in TVP, crumbs if using, vital wheat gluten, mustard, spices and agave. Add in 1/4 cup water and mix with a spoon. Gluten should form almost instantly. Turn out onto a clean surface and knead for about a minute, getting out any excess bubbles and making sure the gluten strands form. Mold the mixture into ball and set aside. Pour cornflakes into a separate bowl and mash until very crumbly, like thick and slightly bigger bread crumbs and set aside. Re-whisk non-dairy milk and then pour mixture into a shallow bowl. Break off bouncy ball-sized portions of the gluten and flatten in the palm of your hand to it resembles a nugget shape. Dip into the non-dairy milk mixture so that it's coated on both side then press into flakes on each side, making sure it's completely coated. Place nugget on a cookie sheet and repeat with all nuggets. Bake nuggets for 10 minutes, flip and bake another 10-15 minutes, until nuggets are firm and crispy.