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Vegan Chickpea Meat Base (Steak, Chicken & Sausage)
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Vegan Chickpea Meat Base (Steak, Chicken & Sausage)

1 Std.Für 4Nutri-Score B€
von @tinyplanteaters1 Import0 Mal gekocht
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was Sie brauchen

Zutaten

4 Personen
  • chickpeas (cooked, drained and rinsed)Vorräte246 g
  • oats (rolled)Getreide45 g
  • white beans (cooked, drained and rinsed)Vorräte45 g
  • tapioca starchVorräte24 g
  • nutritional yeastVorräte12 g
  • avocado oilVorräte15 ml
  • vegetable broth (or water)Vorräte45 ml
  • lemon juice (freshly squeezed)Obst & Gemüse5 ml
  • soy sauce (or coconut aminos, for the three flavor variations)Vorräte45 ml
  • poultry seasoning (for the chicken version)Gewürze2 g
  • onion powder (for the chicken and sausage versions)Gewürze4 g
  • garlic powder (for the three versions)Gewürze4 g
  • smoked paprika (for the three versions)Gewürze7 g
  • tomato paste (for the steak version)Vorräte16 g
  • black pepper (ground, for the steak version)Gewürze1 g
  • ground sage (for the sausage version)Gewürze1 g
  • thyme (dried, for the sausage version)Gewürze1 g

pro Portion

Nährwerte

187kcal

Kohlenhydrate
26 g
Eiweiß
8 g
Fett
6 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Standmixer
  • Rührschüssel
  • Dampfgarer
  • Backofen
  • Backblech
  • Bratpfanne

Schritt für Schritt

Zubereitung

  1. Blend the base

    • Add the chickpeas, oats, white beans, tapioca starch, nutritional yeast, avocado oil, broth and lemon juice to a blender.
    • Blend until smooth and thick, scraping down the sides as needed.
    Schritt 1

  2. Make the chicken version

    • Take a third of the base and mix with the soy sauce, poultry seasoning, onion powder, garlic powder and smoked paprika.
    Schritt 2

  3. Make the steak version

    • Mix another third of the base with the soy sauce, tomato paste, smoked paprika, garlic powder and black pepper.
    Schritt 3

  4. Make the sausage version

    • Mix the last third of the base with the soy sauce, ground sage, thyme, smoked paprika, garlic powder and onion powder.
    Schritt 4

  5. Shape the patties

    • Shape each flavored mixture into patties, about four in total.
    Schritt 5

  6. Steam or bake

    • Steam the patties for 25 min, or bake at 190 °C for 25–30 min.
    Schritt 6

  7. Chill overnight

    • Refrigerate the patties overnight: the texture firms up, holds together better and becomes meatier.
    Schritt 7

  8. Sear and serve

    • Pan-sear, grill or air fry the patties until golden.
    Schritt 8
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