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Nutritional Recipes

“Chick” Nuggets

Written by COA Nutrition Team On November 30, 2018

Expert tip for getting your kids to eat beans: Turn beans into something familiar, like chicken nuggets. Very similar to a classic falafel, the difference is, you shape these into chicken nuggets-looking shapes!


  • 1 – 15 oz. can of 5 chickpeas (garbanzo beans)
  • ½ medium onion
  • ¼ cup fresh parsley
  • 1 clove of garlic
  • 1 large egg
  • 1 teaspoon of ground cumin
  • 1 teaspoon of salt
  • 1/8 teaspoon of black pepper, ground
  • 1 teaspoon of lemon juice
  • 1 teaspoon of baking powder
  • 2 tablespoon of olive oil
  • 1 cup of breadcrumbs


  1. Drain and rinse chickpeas; mash with a pastry blender or fork. Slice onion.
  2. Place the onion, parsley, and garlic into a food processor and pulse until finely chopped and well blended.
  3. In a small mixing bowl, whisk together the egg, cumin, salt, pepper, lemon juice, baking powder and 1 tablespoon oil.
  4. Add onion mixture and egg mixture to the beans; stir to combine.
  5. Stir in breadcrumbs little by little until dough is dry enough to shape easily; shape into nuggets.
  6. Heat remaining oil in a large skillet. Cook nuggets until heated through and golden brown on both sides, adding more oil as needed.
  7. Serve immediately.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Take a minute to mentally walk through what you’re cooking

Before you start cooking, taking just one minute to think through what you’re about to do makes all the difference in the world. If you’re making multiple dishes, you can pick out what takes the longest to cook and the exact order to prep and cook things, seeing where there are opportunities to prep things while something else is cooking. It’s a lot more efficient to have a mental game plan so you don’t hit any bumps, like forgetting to get water boiling.

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