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Vegan Baked Onion Rings


Description

Vegan Baked Onion Rings are super crunchy, packed with protein, and are oil-free, gluten-free, and grain-free! These are no-guilt way to enjoy a favorite appetizer. 

Scale

Ingredients

  • 2 large sweet onions, cut into 1” thick rings
  • 2 15 oz cans chickpeas*, drained (reserve liquid)
  • 2 tablespoons ground flax seed
  • 1 cup potato starch, cornstarch, or all purpose flour
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder 

Instructions

Make the Chickpea Crumbs

  1. Heat the oven to 350F (or 325F convection).
  2. Drain the chickpeas and add the liquid (aquafaba) to a bowl and set aside. Make sure the bowl is wide enough to dip an onion ring into the liquid.
  3. Add the chickpeas to the bowl of a food processor and pulse into coarse crumbs.
  4. Add the ground chickpeas to a rimmed baking sheet and roast for 15 minutes.
  5. Add the roasted chickpeas back to the food processor (no need to rinse out), and pulse again to break up any clumps until the crumbs are even.
  6. Return to the baking sheet and roast again for 15 minutes.
  7. Return to the food processor and add the salt, paprika, garlic powder, and onion powder.
  8. Roast for 5 minutes more or until the crumbs are fully dry.
  9. Remove the crumbs to a wide bowl.
  10. Raise the oven temperature to 450F. 

Bread the onion rings 

  1. While the chickpea crumbs are roasting, add the ground flax to the bowl with the chickpea liquid (aquafaba) and stir to combine.
  2. After the chickpea crumbs are finished roasting, preheat the oven to 450F.
  3. Add the potato starch or other dry coating to a bowl wide enough to accommodate an onion ring.
  4. Arrange the onion slices next to the breading ingredients from left to right – onion rings, starch, aquafaba/flax mixture, chickpea crumbs
  5. Designate one hand as “dry” one hand as “wet.”
  6. Using the “dry” hand, dip an onion ring into the starch until coated well on all sides.
  7. Using the “wet” hand, dip the onion ring into the aquafaba/flax mixture, making sure it is fully submerged and no dry floury parts are visible.
  8. Drop the coated onion ring into the chickpea crumbs, and use the “dry” hand to scoop the crumbs around and over the onion ring until it is fully coated.
  9. Place the breaded onion ring onto a wire rack fitted on a baking sheet (or place directly on the baking sheet).
  10. Bake at 450F for 10 minutes. If desired, broil for 1-2 minutes (watch carefully!) to brown the chickpea crumbs slightly. Do not overbake or the texture of the onions could be impacted.
  11. Place on a serving platter and dip into your favorite sauce!  

Dipping sauce recommendations



Notes

If you happen to have rehydrated chickpeas on hand, those will work equally well to make the chickpea crumbs. Use 4 cups of the soaked chickpeas.

If you do not have aquafaba available, use ground flax mixed with water or plant milk as the wet liquid for the breading process. 

Keywords: vegan baked onion rings, egg-free baked onion rings, plant-based onion rings, oil-free onion rings, grain-free onion rings, gluten-free onion rings

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