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5 from 1 vote

Crispy Bean Tots Recipe

Crispy, high-protein, dippable tots made from chickpeas instead of potatoes! Just blend up the dough in your food processor, form it into tots, and bake for a fun and nutritious snack.
Prep Time10 mins
Cook Time15 mins
Course: Side Dish
Cuisine: American
Keyword: chickpeas, Crispy Bean Tots, gluten-free, vegetarian
Servings: 6 servings
Calories: 227kcal

Ingredients

  • 2 can drained chickpeas (garbanzo beans), canned
  • 1 large egg
  • 1 clove garlic
  • 1 cup panko (Japanese bread crumbs)
  • 1/3 cup, chopped onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper, ground
  • 1 cup, grated cheddar cheese

Instructions

  • Pre-heat oven to 450 degrees F.
  • Drain and rinse beans. In food processor, combine all ingredients. pulse until smooth.
  • Remove from food processor, and form into a roll. Slice into small pieces. Form tots by rolling into between your hands, and then flattening the top and bottom.
  • Spray the tops with cooking spray or a little bit of oil. Bake tots for 10 minutes on one side. Turn the tots over and bake for an additional 5 minutes, until they are golden and crispy.
  • Serve with your favorite dipping sauce.

Nutrition

Calories: 227kcal | Carbohydrates: 29g | Protein: 12g | Fat: 7g | Sodium: 712mg | Fiber: 7g