Chickpea cutlets are baked, oil-free while you make a savory mustard sauce for a decadently healthy plant-based dinner that’s easy enough for weeknights.
- 2/3 cup of rolled oats
- 3 cups of chickpeas, rinsed and drained (2 – 15 oz. or 400 gm. cans)
- 1 small onion, peeled and cut into quarters
- 2 cloves garlic, peeled and cut in half
- ½ cup of parsley (either flat leaf/Italian or curly)
- ½ tsp. salt
- ½ tsp. pepper
- 1 – 2 Tbsp. water, as needed
- 1 cup dry breadcrumbs (substitute cornmeal or gluten-free breadcrumbs if desired)
- 1 Tbsp. arrowroot (or corn starch/flour)
- ¼ cup of water or broth (for mixing arrowroot) Tbsp. water
- 1 small red onion, diced small
- 2 cloves garlic, minced or pressed
- 2 tsp. dried thyme
- 2 tsp. mustard powder
- ¼ cup prepared mustard
- 2 tsp. tamari or soy sauce
- 1 ½ cups vegetable broth
- Preheat the oven 4000 F (2200 C) and line a baking tray with parchment paper.
- *If you need to make breadcrumbs using your food processor, start with that.
- Add the oats to your food processor (or blender) and blend them until they breakdown into a powder.
- Add the rest of the ingredients, except the breadcrumbs. Process until the ingredients are blended but with a bit of texture left.
- Divide the mixture into 6 even parts and form balls.
- Roll each ball in the breadcrumbs and then form 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 begin to brown on top. Flip them and bake for an additional 15 minutes until they are golden.
- While the cutlets bake, gather what you need for the mustard sauce.
- In a small bowl or cup, combine 1 Tbsp. of arrowroot with ¼ cup of water. Stir well to mix it through.
- Heat a saucepan to medium heat and add the diced red onion, saute for 3 minutes to soften the onions and allow them to release their sugars. 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 until it is well-blended. Add the arrowroot and water or broth. Give it a stir before you add it.
- Whisk or stir the sauce for a few minutes and simmer for another 5 minutes to thicken it up.
- If you do not have a food processor, you can still make chickpea cutlets with similar results. Use a spice or coffee grinder to break down the oats. Mash the chickpeas with a fork or masher along with the ground oats. Then add diced onions, the minced or pressed garlic, and chopped parsley. Add the salt and pepper and mix everything well. Continue per the instructions.
- I used mild prepared mustard; however, if you want a bit more kick, consider adding a teaspoon of Dijon or English mustard.
- Make whole-wheat breadcrumbs using your food processor. Simply add lightly toasted or dry bread and give it a few turns to break it down. You can also substitute your favorite gluten-free bread for this purpose.
- Panko can be substituted for the breadcrumbs as can cornmeal. Regarding the panko, search out whole-grain options, if possible.
- Category: Main courses
- Cuisine: Plant-based
Keywords: chickpea cutlets with savory mustard sauce