Vegan Crab Cakes

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 35 minutes

材料

15 oz canned garbanzo beans (, rinsed. *Save liquid)

2 - 14 oz cans hearts of palm (, rinsed, drained and cut in half lengthwise)

4 tablespoons reserved garbanzo bean liquid

1/4 cup vegan mayo

1 teaspoon vegan worcestershire sauce (*see note)

1 teaspoon lemon juice (, more to taste)

1 teaspoon dijon mustard

1/2 cup sliced green onion

2 teaspoons kelp granules (*see note for sub)

1 tablespoon dried parsley

1 1/2 teaspoons Old Bay Seasoning (or any seafood seasoning)

1/2 teaspoon sea salt (, more to taste)

1 teaspoon granulated garlic

1 cup breadcrumbs (panko or regular + more for breaded coating)

1/4 cup preferred oil (for pan-frying, divided)

手順

In a food processor add the garbanzo beans and hearts of palm together. Pulse just a few times to break everything up. Don't pulse too many times or it will turn to mush. It should have a crab-like consistency. You can also do this manually, just use a fork to shred everything up. Set aside.

In a large mixing bowl, whisk the reserved bean liquid well until it's foamy. Then add the vegan mayonnaise, lemon juice, Worcestershire sauce, mustard, and all the dry seasonings. Whisk to combine well.

Now add the bread crumbs, green onion, and hearts of palm and garbanzo bean mixture. Gently fold to combine. Taste for seasoning, add more if needed. Pop the mixture in the freezer for 20 minutes. This helps the mixture stay together a bit better.

Place enough breadcrumbs onto a shallow plate that will coat patties evenly. Take mixture out of freezer. Place about 1/4 cup of mixture into your hands to form a ball. Then gently flatten to form it into a patty shape. Coat patty in the bread crumbs on each side. Place aside and continue until the mixture is gone.

Heat a large skillet over medium heat (about 2-3 minutes). Add about 2 tablespoons of oil and wait until it gets hot and shimmery before adding the patties. If you place the patty in the pan, and you hear it sizzle, it's ready.

Place about 4-5 patties on your pan at one time, but make sure you don't overcrowd the pan or they won't cook properly. Pan-fry them about 3-4 minutes on each side, or until golden brown. Try to only flip each patty once. When done, transfer the patties to a paper towel-lined plate to absorb excess oil. Wipe out pan before the uncooked patties are added. Add fresh oil and continue until all patties are complete.

Serve hot with vegan tartar sauce, a lemon wedge and top with chopped green onions. Enjoy!

栄養

• サービングサイズ: 3 patties
• カロリー: 441 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 2 g
• ナトリウム: 949 mg
• 炭水化物総量: 68 g
• 食物繊維: 9 g
• 糖質総量: 2 g
• タンパク質: 13 g