
By Nicholas Geil
Crunchy Edamame-Chickpea Protein Fries with Cheesy Garlic Herb Crust
14 steps
Prep:10minCook:22min
Golden, crisp “fries” made from protein-rich edamame and chickpeas, oat bran, and wheat gluten—oven-baked for a fluffy inside and tossed in a hot, garlicky, cheesy-herb crust that clings to every bite. They look, taste, and eat like real fries—only far more nutritious.
Updated at: Wed, 23 Jul 2025 04:19:51 GMT
Nutrition balance score
Great
Glycemic Index
31
Low
Glycemic Load
20
High
Nutrition per serving
Calories628.2 kcal (31%)
Total Fat21.4 g (31%)
Carbs65.6 g (25%)
Sugars8.3 g (9%)
Protein54.9 g (110%)
Sodium1972.4 mg (99%)
Fiber24.3 g (87%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings
For the Edamame-Chickpea Fry Base

120gshelled edamame
thawed if frozen

80gchickpeas
cooked, drained and patted dry

20gvital wheat gluten

20goat bran

5gpsyllium husk powder

10gnutritional yeast

30gegg white
large

1 tspgarlic powder

½ tspsmoked paprika

1 tsponion powder

¾ tspkosher salt

¼ tspblack pepper

1 tspolive oil
for brushing
For the Cheesy Garlic Herb Seasoning
Instructions
Fry Shaping and Baking
Step 1
Preheat oven to 225°C (435°F). Line a baking sheet with parchment, or set a wire rack over the sheet.
Step 2
Pulse edamame and chickpeas in a food processor until finely chopped, not pureed.
Step 3
Add vital wheat gluten, oat bran, psyllium, nutritional yeast, egg white, garlic powder, smoked paprika, onion powder, salt, and black pepper. Pulse until a thick, sticky dough forms.
Step 4
Let rest 5 minutes for psyllium and oat bran to absorb moisture.
Step 5
Transfer onto parchment. With damp hands or a rolling pin, press to a slab 1–1.2cm thick. Cut into 1cm x 7cm fries.
Step 6
Arrange on prepared baking sheet, spaced apart.
Step 7
Parbake fries for 8–10 minutes until just set and dry outside.
Step 8
Remove, brush all sides with olive oil. Flip for even coating.
Step 9
Return to oven and bake 10–12 minutes, flipping halfway, until deeply golden and crisp. (For air fryer, fry batches at 200°C for 8–10 minutes after parbake.)
Step 10
Broil 2–3 minutes or finish in air fryer for max crunch if desired.
Cheesy Garlic Herb Seasoning and Tossing
Step 11
While fries bake, mash roasted garlic in a small bowl until smooth.
Step 12
Mix in nutritional yeast, flaxseed meal (or psyllium), parsley, chives, lemon zest, sea salt, and olive oil to form a sticky paste.
Step 13
When fries are hot from oven, transfer to a large bowl. Immediately add garlic-herb paste and toss thoroughly—coating fries in a garlicky, cheesy, herby crust.
Step 14
Garnish with extra herbs or nutritional yeast. Serve immediately for ultimate crunch and flavor.
Notes
0 liked
0 disliked
There are no notes yet. Be the first to share your experience!