Name: Baked mini spinach and onion bhaji with coriander dip
Prep time: 10 minutes
Cook time: 45 minutes + 5 minutes to rest
Yield: 20
Ingredients: 2 tsp rapeseed oil; baking parchment; 400g onions, thinly sliced (peeled weight); 100g gram (chickpea) flour; 1-2 tsp curry powder (medium or hot); 2 heaped tbsp low-fat yogurt (100g); 100ml water; 1 x 400g can chickpeas, drained and mashed (235g); 250g frozen spinach, defrosted with water squeezed out (150g when water squeezed out); 3 sprays oil; For the dip:; 1 clove garlic, crushed; 2 spring onions, chopped; 50g fresh coriander, roughly chopped; juice half lemon; 2 tbsp water

Baked mini spinach and onion bhaji with coriander dip

Onion and spinach bhajis with chickpeas and spices, baked and served with a herby dip.

Serves

Prep

10 minutes

Cook

45 minutes + 5 minutes to rest

Each 48g serving contains (includes serving suggestion)

KCal

Carbs

6.6g

Fibre

1.9g

Protein

2.7g

Fat

1.1g

Saturates

0.1g

Sugars

1.8g

Salt

0.02g

What makes a healthy, balanced diet?

Ingredients

2 tsp rapeseed oil

baking parchment

400g onions, thinly sliced (peeled weight)

100g gram (chickpea) flour

1-2 tsp curry powder (medium or hot)

2 heaped tbsp low-fat yogurt (100g)

100ml water

1 x 400g can chickpeas, drained and mashed (235g)

250g frozen spinach, defrosted with water squeezed out (150g when water squeezed out)

3 sprays oil

For the dip:

1 clove garlic, crushed

2 spring onions, chopped

50g fresh coriander, roughly chopped

juice half lemon

2 tbsp water

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Method

Step 1

Preheat the oven to 200° C / Gas mark 6. Line a large baking tray with baking parchment.

Step 2

Gently heat the onions in a pan with the oil for about 15-20 minutes, stirring regularly until really soft and starting to brown.

Step 3

Place the flour in a bowl with the curry powder, yogurt, and water, then mix well. Add the chickpeas, onions and spinach, mix again and leave to stand for 5 minutes. Mix once more.

Step 4

Spray some oil onto the prepared tray, wet your hands and form the mixture into small balls before placing on the baking sheet.

Step 5

Bake on the middle shelf of the oven for 20-25 minutes until golden brown, turning half way through to ensure even cooking.

Step 6

Meanwhile, blend all the ingredients for the dip together until smooth.

Recipe tips

You could use other vegetables in the bhajis, for example try with peas in place of chickpeas.
For a creamier dip, blend 2 tbsp of 0% fat Greek yogurt into the herbs.
For a vegan version, use a soya-based yogurt alternative.
Freezability: Suitable for freezing once cooked. Freeze separately, defrost in the refrigerator and reheat thoroughly.

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Baked mini spinach and onion bhaji with coriander dip

Ingredients