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Filet O’ Chickpea

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"Vegan, Vegetarian, Gluten-Free, Whole Food Plant Based Friendly Food"

Serves 6 | Prep Time 20 | Cook Time 10

Why I Love This Recipe

I have been in love with food for as long as I can remember. Since changing my eating lifestyle to whole food plant based, I have been working with recipes to help create some of the dishes I miss from time to time. When you get a hunger for a fast food tasting fish sandwich, this one is one of my favourites!

Ingredients You'll Need

1 1/2 cups of cooked chickpeas (or one 15-ounce can drained and rinsed)
1 tbsp. of liquid aminos
One, 15-ounce can artichoke hearts drained and rinsed..
1 cup of cooked brown rice
1/4 cup of chickpea flour
1 tbsp. of old bay seasoning
1/2 tsp of kelp granules (or more depending on taste preference)
1 tsp. dried dill
sea salt and pepper to taste
gluten free bread crumbs
water or vegetable broth for pan-frying so it doesn't stick


Heat a large frying pan over medium heat. Add the chickpeas and cook for a couple of minutes. Add the liquid aminos and cook, stirring occasionally, for about 6 minutes or until the liquid aminos has been absorbed. Remove from the heat. Use a fork to gently mash the chickpeas. You only have to mash them a bit as you still want them a little bit chunky for texture.

Place the artichoke hearts in a food processor and pulse 5 plus times until the artichokes are broken down into little pieces or looks like shredded cooked cabbage (just don't turn it into mush).

Combine the chickpeas, artichokes, rice, and chickpea flour in a large bowl. Add the spices and using your hands mash and squeeze the mixture until it is fully combined and will hold together when you squeeze it. Add more chickpea flour by the tablespoon as needed until it holds together.

Line a baking sheet with parchment paper. Pour the bread crumbs into a shallow bowl. Divide the mixture into 6 equal sections and shape the mixture into the shape of your choice. Place the mixture in the bread crumbs, and gently flip until all sides are covered then transfer filets on the prepared baking sheet so they are ready to be cooked.

Heat a large frying pan over medium heat. Add water or vegetable broth until the bottom of the pan is thinly coated. Once the water/broth begins to shimmer, add 2 to 3 filets to the pan (don't overcrowd). Let them cook for about 4 minutes (flipping once halfway through) or until both sides are golden. Remove the filets from the pan and transfer to a plate. Cover with a clean kitchen cloth while you repeat with the remaining filets (add more water or broth if necessary to cook remaining filets).

Pairs Well With

Great on a gluten-free bun topped with a vegan tartar sauce. Would go well with a potato salad or sweet potato fries,

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