Panisse Fries (Crispy Chickpea Fries): An Easy & Healthy Recipe (2024)

In this recipe, we’re elevating chickpea flour into crispy, golden panisse, offering a protein-rich alternative to traditional French fries. Served with a flavorful roasted garlic aioli, this dish combines simplicity with taste for a satisfying, healthier snack option.

Like many of you, my love for French fries knows no bounds. But as I’ve been trying to eat healthier, I started looking for something a bit lighter on the carbs but still packed with flavor. That’s when I stumbled upon chickpea panisse which is a total game-changer!

Chickpea panisse is crispy on the outside, soft on the inside, and full of protein. Making these has shown me that swapping out some refined carbs doesn’t mean saying goodbye to deliciousness. It’s been fun testing this recipe, and I can’t wait for you to try it out.

This recipe includes a vegan aioli, but feel free to give my garlic confit recipe a try. The flavor is amazing with the creamy notes of vegan mayo. These are perfect on their own but also provide a great stand-in for traditional fries. Serve with these sweet potato bean burgers, farro and beet burgers, or this vegan reuben for perfect vegan comfort food. For a slightly different version, try these chickpea fries!

What Is Panisse?

Panisse is a traditional Mediterranean dish that originates from the regions of France and Italy. Made primarily from chickpea flour and water, this mixture is cooked until thickened, then formed into shapes and fried or baked until crispy on the outside and tender on the inside. Often compared to polenta in its preparation and versatility, panisse can be served as an appetizer, snack, or side dish, offering a gluten-free and protein-rich alternative to traditional fries or potato dishes.

Its mild, nutty flavor makes it a perfect canvas for a variety of seasonings and dips, from simple salt and pepper to complex, herb-infused aiolis. This simple yet delicious dish showcases the humble chickpea flour in a satisfying and nutritious form, making panisse an easy, simple, and delicious snack.

Why You’ll Love This Recipe

With this chickpea panisse recipe, you’re in for an amazing dish that marries simplicity with lots of flavor. Here’s why this dish is bound to become a new favorite in your kitchen:

• Simplicity at Its Best: With minimal ingredients and straightforward steps, this recipe is as easy as it gets.
• Bursting with Flavor: The nutty taste of chickpea flour transforms when fried, offering a rich flavor profile that’s both unique and comforting.
• Nutritionally Balanced: High in protein and fiber, but low in carbs, these chickpea fries are a delicious indulgence for anyone looking to balance their diet without sacrificing taste.
• Versatile and Accommodating: Whether you’re vegan, gluten-free, or just trying to eat healthier, this recipe fits beautifully into various dietary preferences.

Key Ingredients

Every ingredient in this chickpea panisse recipe plays a pivotal role in crafting the perfect bite. From the base of our panisse to the creamy vegan aioli that accompanies it, let’s explore what each component brings to the table. We’ll also describe how they come together to create a dish that’s bursting with flavor and texture.

For the Chickpea Panisse

Chickpea Flour: A fine, gluten-free flour made from ground chickpeas, offering a nutty flavor and a good source of protein and fiber. In this recipe, it serves as the base, providing structure and taste to the panisse, transforming into a crispy exterior and a tender interior once cooked.

Cold Water: Essential for mixing with chickpea flour to create a smooth batter. The temperature of the water impacts the batter’s consistency, ensuring it’s firm enough to hold its shape when fried or baked.

Olive Oil: Adds richness and moisture to the batter, enhancing the flavor. When frying, it contributes to the golden, crispy texture of the panisse. Olive oil is also used in roasting the garlic for the aioli, adding depth to the aioli’s taste.

For the Roasted Garlic Aioli

Garlic: The star of the aioli, garlic is roasted to mellow its pungency and bring out its sweet, caramelized flavors. This process transforms the garlic into a soft, spreadable consistency that blends seamlessly into the aioli.

Olive Oil: Used in both roasting the garlic and emulsifying the aioli, olive oil imparts a smooth texture and a fruity, peppery flavor that balances the richness of the vegan mayonnaise and the tanginess of the apple cider vinegar.

Vegan Mayonnaise: Provides the creamy base of the aioli, substituting traditional egg-based mayonnaise for a plant-based version. It’s a key ingredient for achieving the aioli’s velvety texture while keeping the recipe vegan.

Apple Cider Vinegar: Adds a bright acidity to the aioli, cutting through the richness of the olive oil and vegan mayonnaise. Its subtle tanginess complements the roasted garlic, elevating the overall flavor profile of the sauce.

Step-By-Step Guide For Making This Panisse

This recipe is fairly simple to make and has delicious results. Let’s break down each step!

Step One: Roast the Garlic

Cut the top off a head of garlic, place it cut-side down in a small dish, drizzle with olive oil, cover with foil, and bake at 350°F for 45 minutes.

Step Two: Prepare the Chickpea Batter

In a bowl, whisk together chickpea flour, cold water, olive oil, and a pinch of salt and pepper until smooth.

Step Three: Cook the Batter

Heat two tablespoons of olive oil in a large skillet over medium-high heat. Pour in the batter and whisk continuously until it thickens, about 7 minutes. Transfer the thickened batter to a greased glass container and refrigerate until set.

Step Four: Finish Roasting the Garlic

After the initial 45 minutes, remove the garlic from the oven, spoon some collected oil over it, re-cover, and bake for another 30-45 minutes until golden.

Step Five: Make the Vegan Aioli

Once the garlic is cool, squeeze the cloves into a bowl. Add vegan mayonnaise, a teaspoon of apple cider vinegar, and a drizzle of olive oil. Whisk until combined.

Step Six: Shape and Fry the Panisse

Slice the chilled batter into your desired shape.

• For deep frying, heat vegetable oil in a pot and fry the pieces until golden.
• To pan-fry, use a skillet with a couple of tablespoons of oil and fry until crispy on all sides.
• For air-frying, spritz the fries with oil and fry at 400 for 10 minutes or until golden. Shake the basket halfway through the fry time.

Step Seven: Serve

Season with salt and serve the chickpea panisse hot with the roasted garlic aioli and a sprinkle of fresh parsley.

This chickpea panisse recipe offers a fantastic way to enjoy a healthier alternative to traditional fries without losing out on flavor or texture. The process, from roasting garlic for a creamy aioli to frying up the chickpea batter, is simpler than you might think and yields delicious results.

These fries deliver protein and fiber, making them a smart choice for anyone looking to eat healthier. Plus, with their crispy exterior and tender inside, they’re sure to satisfy your cravings. Give this recipe a try – it’s an easy, tasty option that’s perfect for dipping, sharing, or enjoying all on your own.

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This post was last updated on March 4, 2024.