Chickpea Cutlets with Savory Mustard Sauce (Oil-Free)
Chickpea cutlets with savor mustard sauce is a vegan and oil-free recipe featuring breaded chickpea patties free from vital wheat gluten and easily adapted to gluten-free.
Servings: 6
Calories: 214kcal
Ingredients
Chickpea Cutlet Ingredients
- ⅔ cup rolled oats
- 3 cups chickpeas 2 15-ounce/400-gram cans,reserve ¼ cup
- 1 small onion peeled and cut into quarters (about ½ cup)
- 2 cloves garlic peeled and minced or quartered
- ½ cup flat-leaf parsley (Italian parsley) or ⅓ cup curly parsley.
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup dry breadcrumbs (see note 1)
Mustard Sauce Ingredients
- 1 tablespoon cornstarch substitute with arrowroot or all-purpose flour
- ¼ cup water
- 1 small red onion diced small
- 2 cloves garlic minced or pressed
- 2 teaspoons thyme
- 2 teaspoons mustard powder
- ¼ cup prepared mustard use Dijon, American-style, or a mix
- 2 teaspoons soy sauce use Tamari for gluten-free
- 1 ½ cups vegetable broth
Instructions
How to Make Chickpea Cutlets
- Preheat the oven to 400 F (200 C) and line a baking tray with parchment paper.
- To make homemade breadcrumbs, add 2-3 slices of toasted or dry bread to the food processor. Pulse to make crumbs. Transfer the breadcrumbs to a large plate and set aside.
- Add the oats to your food processor and blend them until they break into powder.
- Add the rest of the ingredients except the breadcrumbs. Pulse to combine the ingredients. Test the mixture by forming a ball. If it crumbles, pulse a few more times. Test again and add aquafaba (chickpea liquid) a tablespoon at a time, pulsing and testing until you can form a ball. Add more oats if the mixture is too wet and melts in your hand.
- Divide the mixture into 6 even pieces and form balls.
- Roll each ball in the breadcrumbs. Form cutlets rectangular cutlets about ½ an inch thick. Place them on the baking sheet.
- Bake the cutlets in the center of the oven for 20 minutes until they brown on top. Flip them and bake for an additional 15 minutes until they are golden brown.
- How to Make Mustard Sauce
- In a small bowl or cup, combine 1 tablespoon cornstarch with ¼ cup of water. Set aside.
- Heat a saucepan to medium heat and add the diced red onion. Saute for 1-2 minutes to soften the onions. If the onions begin to stick, add water or vegetable broth a tablespoon at a time.
- Add the garlic, thyme, and mustard powder. Stir for 30 seconds.
- Whisk in the prepared mustard, then add the soy sauce and vegetable broth.
- Let the sauce simmer for 2 minutes, then add the cornstarch slurry.
- Whisk or stir the sauce for a few minutes and simmer for another 5 minutes to thicken.
Video
Notes
- I make homemade breadcrumbs using dry or toasted bread because it's convenient. You can also use commercial breadcrumbs, panko, or gluten-free breadcrumbs.
- If you don't have a food processor, use a spice or coffee grinder to break down the oats (or use oat flour). Finely dice the onions and parsley. Add the oats and chickpeas to a mixing bowl. Mash the chickpeas with a fork or potato masher, then mix in the remaining ingredients.
- Instead of baking, air fry the cutlets at 375 F (190 C) for 10 minutes, flipping halfway through.
- The cutlet mixture can be made and stored in the refrigerator for 2-3 days before making and baking the cutlets.
- Store baked cutlets in an airtight container or wrap them in foil. Refrigerate for 2-3 days. Reheat in the oven or air fryer. Wrap them in foil and uncover the last few minutes of reheating to crisp them.
- Store leftover mustard sauce separately. Refrigerate for 4-5 days. Reheat on the stove or in the microwave.
Nutrition
Calories: 214kcal | Carbohydrates: 37g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.002g | Sodium: 1020mg | Potassium: 297mg | Fiber: 7g | Sugar: 3g | Vitamin A: 600IU | Vitamin C: 11mg | Calcium: 96mg | Iron: 3mg