Free Flava My Plate Recipe!
BEST VEGAN KRABBY CAKES
-3 ½ cups or 3 cans hearts of palm, rinsed, drained, patted dry and shredded
-1 cup chickpeas, rinsed and well- drained
-3 cloves garlic, minced (or 2 tsp garlic powder)
-3/4 cups of yellow onions, finely diced
-3/4 cup red or yellow bell pepper, finely diced
-1/3 cup vegan mayo
-2 tbsp stone ground or dijon mustard
-2 tbsp fresh dill or flat leaf parsley, finely chopped
-2 tbsp ground flaxseed
-2 cups panko bread crumbs or GF crackers
-1 tsp black pepper
-1 tbsp old bay seasoning
-1 tsp dulse granules or nori flakes
-Grapeseed oil (optional)
(IF BAKING) Preheat oven to 425°F and line your baking pan with parchment and set aside.
CUT hearts of palm in half, pat dry, place in food processor and pulse no more than 3 cycles of 3-4 second intervals (texture of hearts of palm should be like crab) then add to large bowl.
ADD chickpeas to food processor and pulse no more than 3 cycles of 2-3 second intervals (texture of chickpeas should be broken up but not mushy), add to large bowl and gently combine with hearts of palm and set aside.
ADD a few tablespoons of water (or grapeseed oil) to a small pan over medium heat. Once pan is warm add onions, bell peppers, garlic then cover one minute (this will help generate steam to help render down your veggies)
REMOVE lid, stir/toss, replace lid for another minute or until onions are slightly translucent and/or softened
PLACE cooked veggies on a plate, set aside in fridge for or freezer to bring to room temp more quickly.
ADD and gently combine cooled onion mixture, flaxseed and dulse granules to the hearts of palm mixture
ADD all remaining spices and ingredients, except fresh herb (dill or parsley) gently combine
CHECK consistency, which should be slightly firm, like a crab mixture would be. If it’s too loose, add more breadcrumbs, chickpeas or flaxseed (an additional flaxseed selection will effect final product appearance)
TASTE the way it tastes now will carry forward
ADD fresh herb and gently fold to combine
FORM into patties and place in fridge at least 30 minutes then remove from fridge and set aside to room temp.
IF BAKING (PREFERRED METHOD)
place patties on parchment lined baking sheet in 425°F pre-heated oven for 35 minutes (turning halfway through). Remove, allow to cool and enjoy!
Add light oil to a pan over medium heat. Once the pan is warm, add 3 to 4 patties, cooking 4 minutes on first side, 2-3 minutes on second side. Place pan (or remove from pan and place patties on lined baking sheet), place on middle or top rack of preheated 425°F oven for up to 20 minutes then remove, place on a kitchen towel to remove any excess oil and enjoy!
HEARTS OF PALM HIGHLIGHTS
Harvested from the inner core of certain palm trees (preferably palmito/peach palm), this low-caloric (40 calories per cup), nutrient-dense veggie is high in dietary fiber, potassium, B-6, phosphorous, zinc, manganese, niacin Vitamin C, iron, protein copper and antioxidants i.e., polyphenols, which are associated with reduced inflammation, neutralizing free radicals
OTHER BENEFITS: Blood sugar regulation, immune boosting, bone health (density), prevents anemia, helps digestion, energy production and healthy vision