<p>Crispy beans and tofu make the perfect vegetarian nuggets approved by everyone in the family.</p>
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Ingredients
- 16 ounces rinse and drain Garbanzo Beans (Chick Peas), Canned
- 8 ounces Tofu, Firm
- 1 tablespoon olive oil #1
- 1 1/2 tablespoons Soy Sauce
- 3/4 cups Bread Crumbs
- 1/2 teaspoons Thyme, Dried
- 3/4 teaspoons Garlic Powder
- 1/2 teaspoons Onion Powder
- 1/2 teaspoons Salt
- 1/4 teaspoons Black Pepper
- 2 tablespoons olive oil #2
Serving Day Ingredients
- 4 tablespoons Ketchup
Freezer Containers
Supplies
Nutritional Information
- 1 serving = about 3 nuggets
- 400 Calories
- 17g Total Fat
- 2g Sat Fat
- 0g Trans Fat
- 0mg Cholesterol
- 1088mg Sodium
- 46g Total Carb
- 8g Fiber
- 9g Total Sugars (Includes 3g Added Sugars)
- 17g Protein
- 7 WW Freestyle
Make It Now Cooking Directions
These directions are for cooking this recipe to serve immediately and NOT to freeze for later.
- In a bowl, mash beans, tofu, olive oil # 1, and soy sauce.
- On a large plate, combine breadcrumbs, thyme, garlic powder, onion powder, salt, and pepper.
- Divide bean mixture into indicated number of nuggets.
- Cover in breadcrumb mixture.
- Heat oil #2 over medium heat in a pan.
- Cook nuggets until cooked through and golden, about 10 minutes per side.
- Serve with ketchup.
Freeze For Later Cooking Directions
These directions help you cook or prepare this meal PRIOR to being frozen for serving later (see Serving Day Directions when you are ready to prepare it to eat).
Why would I want to freeze this?
- In a bowl, mash beans, tofu, olive oil # 1, and soy sauce.
- On a large plate, combine breadcrumbs, thyme, garlic powder, onion powder, salt, and pepper.
- Divide bean mixture into indicated number of nuggets.
- Cover in breadcrumb mixture.
- Heat oil #2 over medium heat in a pan.
- Cook nuggets until cooked through and golden, about 10 minutes per side.
- Place on a baking sheet and flash freeze.
- Divide among indicated number of gallon freezer bags, label, and freeze.
Make From Frozen Serving Day Directions
These directions help you cook or reheat this meal AFTER it's been frozen for when you are ready to eat it.
- Thaw: In fridge
- Bake at 375 degrees for 5-10 minutes.
- Serve with ketchup.