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Chickpea Milanese

Vegetarian Chickpea Milanese made with a chickpea flour cutlet topped with arugula salad with canned chickpeas, tomatoes, and fresh lemon.

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 servings
Calories: 320 kcal
Course: Lunch , Dinner
Cuisine: American

Ingredients

  • 4 ounces chickpea flour
  • 1 tbsp cornstarch
  • 3 tbsp olive oil
  • 1 tsp garlic powder
  • ½ tsp kosher salt
  • 1/2 cup seasoned breadcrumbs (or gluten-free panko (unseasoned to make vegan))
  • 6 cups baby arugula
  • 1 cup halved grape or cherry tomatoes
  • 1 cup canned chickpeas (drained)
  • 1 lemon (sliced into wedges)

Instructions

    Cup of Yum
  1. Combine 1/3 cup water in a large bowl with chickpea flour, cornstarch, 1 tablespoon olive oil, garlic powder, and 1/2 teaspoon kosher salt.
  2. Mix well with a spatula, it should hold together well to form a ball and be only slightly sticky. If too sticky, add a little more flour.
  3. Flour your hands and roll it into a ball. Divide the mixture in 4 portions and form 4 balls.
  4. Put breadcrumbs into a large shallow bowl, place a ball on top and press with your fingers adding some crumbs on top so your fingers don’t stick to form a thin cutlet about 1/4 inch thin. Flip to cover both sides with breadcrumbs.
  5. Repeat with the remaining balls.
  6. Heat 2 tablespoons oil in a large skillet over medium heat. Cook the cutlets on both sides for about 2-3 minutes on each side, until golden.
  7. Divide 1 1/2 cups arugula on each plate with 1/4 cup each of tomatoes and chickpeas seasoned with salt and pepper and serve over the cutlets, with plenty of lemon for squeezing.

Notes

  • *3 tbsp leftover breadcrumbs get thrown out 

Nutrition Information

Serving 1cutlet Calories 320kcal (16%) Carbohydrates 41g (14%) Protein 10g (20%) Fat 13.5g (21%) Saturated Fat 1.5g (8%) Cholesterol 0.5mg (0%) Sodium 428.5mg (18%) Fiber 8.5g (34%) Sugar 5g (10%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 320

% Daily Value*

Serving 1cutlet
Calories 320kcal 16%
Carbohydrates 41g 14%
Protein 10g 20%
Fat 13.5g 21%
Saturated Fat 1.5g 8%
Cholesterol 0.5mg 0%
Sodium 428.5mg 18%
Fiber 8.5g 34%
Sugar 5g 10%

* Percent Daily Values are based on a 2,000 calorie diet.