Expert tip for getting your kids to eat beans: Turn beans into something familiar, like chicken nuggets.
Are Chicken Nuggets Healthy?
This is one of the most common questions asked on Google by parents. And the number #1 answer on Google is “The chicken provides some B-vitamins and protein and served with a side salad or veggies and a whole grain, it can be part of a healthy eating plan. Much of the nutritional value in nuggets depends on who’s making them. … You can always opt to make your own breaded and baked nuggets.” – Toby Amidor, M.S., R.D., C.D.N.
I would definitely agree with this answer! This version of the popular kid food uses chickpeas as the base of the recipe. Chickpeas are a food that your kids might be a bit hesitant to try at first in their natural form. But blended and shaped like a chicken nugget that they know and love? They are WAY more likely to try them.
I don’t hide the fact that these are made from different ingredients than a regular chicken nugget. In fact, I make it a fun experience and my kids are excited to eat them!
What are in Chick-en Nuggets?
This nugget recipe starts with a basic falafel recipe with a few changes. Falafel is basically mashed up chickpeas (also known as garbanzo beans), formed into patties and deep fried or baked. While it’s typically eaten out of a pita or bread, it’s also delicious alone or with a dip. Chickpeas are a fabulous food to include in your family’s diet.
- Chickpeas (AKA garbanzo beans) are a great source of maganese.
- Chickpeas are full of protein
- Chickpeas and other beans are rich in fiber- essential for digestion.
- Chickpeas contain folate, essential for young kids and pregnant mothers.
- Chickpeas are a natural source of iron.
You can shape these into chicken nuggets shapes and either bake or fry. I “grilled” in a cast iron pan with a small amount of olive oil. Then I made that Origami Fry bag. WE LOVED THESE!! Just so you know!
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Still need Ideas to get your kids to eat their beans? Our other popular chickpea recipes are:
Chick-en Nuggets
Ingredients
- 15 ounce chickpeas (garbanzo beans), canned
- 1/2 medium onion
- 1/4 cup parsley, fresh
- 1 clove garlic
- 1 large egg
- 1 teaspoon cumin, ground
- 1 teaspoon salt
- 1/8 teaspoon black pepper, ground
- 1 teaspoon lemon juice
- 1 teaspoon baking powder
- 2 tablespoon olive oil
- 1 cup bread crumbs, plain
Serve With
- 2 cup edamame, shelled
- 4 medium apple
Instructions
- Drain and rinse chickpeas; mash with a pastry blender or fork. Slice onion.
- Place the onion, parsley, and garlic into a food processor and pulse until finely chopped and well blended.
- In a small mixing bowl, whisk together the egg, cumin, salt, pepper, lemon juice, baking powder, and 1 tablespoon oil.
- Add onion mixture and egg mixture to the beans; stir to combine.
- Stir in bread crumbs little by little until dough is dry enough to shape easily; shape into nuggets.
- Heat remaining oil in a large skillet. Cook nuggets until heated through and golden brown on both sides, adding more oil as needed.
- While nuggets cook, heat edamame according to package instructions, and slice apples.
- Serve immediately.
Nutrition
www.superhealthykids.com
