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Oven-Baked Onion Rings

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< 1 min read
Summary

Crispy, crunchy munchy! These onion rings are so irresistible, it’s hard to believe they aren’t fried. This fun dish is proof that you can create your own healthy, crunchy snack or appetizer without oil or frying. With each crunchy bite, you’re getting a nice dose of prebiotics and antimicrobial compounds.

Yields2 ServingsPrep Time40 minsCook Time30 minsTotal Time1 hr 10 mins

Ingredients

 2 medium onions
  cup chickpea flour
 2 pinches salt (optional)
 ½ cup aquafaba (+½ cup as desired, chickpea brine; the liquid from a can of chickpeas)
 1 cup fine organic bread crumbs of choice (+½ cup as desired)
 ½ tsp salt (optional)
 ½ tsp smoked paprika

Directions

1

Slice the onions into rings, and place in a bowl covered with ice-cold water to soak for ½ hour.

2

Prepare 2 baking sheets with parchment paper and preheat oven to 450 degrees.

3

While the onions soak, prepare the rest of the ingredients.

4

Place the chickpea flour with the pinches of salt in a zip-loc bag.

5

Put the chickpea brine in a bowl.

6

Finally, combine the breadcrumbs, rest of salt if using, and paprika in a third bowl. After mixing through once, transfer roughly half of this mixture to another bowl. (See note)

7

Drain onions after 30 minutes and pat dry with paper towels.

8

Place the soaked/dried onions in the zip-loc bag, seal, and shake to coat the rings with the chickpea flour.

9

Remove the coated rings one by one, and dip each ring in the chickpea brine (shake off any extra), and next into the breadcrumb mixture.

10

Place rings on the baking sheets.

11

Bake for 15 minutes. After that time, rotate the trays (from bottom to top), flip the rings, and bake another 10–15 minutes until golden and crispy!

12

Serve.

Chef's Notes

Prep
The prep time includes soaking time for the onions.

Paprika
You can use regular paprika instead of smoked, but smoked paprika is much tastier!

Process
The onion rings will be coated in three steps — first in the chickpea flour, then the chickpea brine, and finally the breadcrumbs. Separating the breadcrumbs into two batches will help keep them dry so they will adhere to the onion rings. So, work with one bowl of breadcrumbs first and then about halfway through the coating process, move on to that second bowl of breadcrumbs.

Serving suggestion
Serve with a dressing or dipping sauce like natural ketchup or a creamy plant-based dressing.

Recipe by Dreena Burton adapted for WHOLE Life Club (WLC)

Ingredients

 2 medium onions
  cup chickpea flour
 2 pinches salt (optional)
 ½ cup aquafaba (+½ cup as desired, chickpea brine; the liquid from a can of chickpeas)
 1 cup fine organic bread crumbs of choice (+½ cup as desired)
 ½ tsp salt (optional)
 ½ tsp smoked paprika

Directions

1

Slice the onions into rings, and place in a bowl covered with ice-cold water to soak for ½ hour.

2

Prepare 2 baking sheets with parchment paper and preheat oven to 450 degrees.

3

While the onions soak, prepare the rest of the ingredients.

4

Place the chickpea flour with the pinches of salt in a zip-loc bag.

5

Put the chickpea brine in a bowl.

6

Finally, combine the breadcrumbs, rest of salt if using, and paprika in a third bowl. After mixing through once, transfer roughly half of this mixture to another bowl. (See note)

7

Drain onions after 30 minutes and pat dry with paper towels.

8

Place the soaked/dried onions in the zip-loc bag, seal, and shake to coat the rings with the chickpea flour.

9

Remove the coated rings one by one, and dip each ring in the chickpea brine (shake off any extra), and next into the breadcrumb mixture.

10

Place rings on the baking sheets.

11

Bake for 15 minutes. After that time, rotate the trays (from bottom to top), flip the rings, and bake another 10–15 minutes until golden and crispy!

12

Serve.

Oven-Baked Onion Rings