Name: Spinach, corn and chickpea fritters
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 4
Ingredients: 2 tsp rapeseed oil; 1 small onion, grated; 1 red pepper, finely chopped; 1 egg, beaten; 150g frozen spinach, defrosted, water squeezed out, roughly chopped; 1 tsp cumin; 1 red chilli, finely chopped; 80g frozen corn, defrosted; 400g can chickpeas, drained and mashed thoroughly); 25g gram flour; 10g fresh coriander, chopped; salad, to serve

A perfect supper dish. Works well in pitta breads with lots of salad.

Serves

Prep

15 minutes

Cook

20 minutes

Each 164g serving contains (excludes serving suggestion)

KCal

181

Carbs

18.8g

Fibre

8.8g

Protein

10.7g

Fat

5.0g

Saturates

0.7g

Sugars

5.8g

Salt

0.74g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

2 tsp rapeseed oil

1 small onion, grated

1 red pepper, finely chopped

1 egg, beaten

150g frozen spinach, defrosted, water squeezed out, roughly chopped

1 tsp cumin

1 red chilli, finely chopped

80g frozen corn, defrosted

400g can chickpeas, drained and mashed thoroughly)

25g gram flour

10g fresh coriander, chopped

salad, to serve

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Method

Step 1

Add 1 tsp of oil to a saucepan, then add the onion. Cook for 2-3 minutes, then add the red pepper and fry a further 4-5 minutes.

Step 2

Meanwhile, add the egg, spinach, cumin, chilli and sweetcorn to a bowl and mix well.

Step 3

Stir in the onion and red pepper, then add the chickpeas, gram flour and coriander, and mix thoroughly.With wet hands, shape the mixture into 8 patties.

Step 4

Add the remaining oil to a large non-stick frying pan over a medium heat. Place fritters in the pan and flatten slightly with a spatula to about ½-1cm thick, to ensure even cooking.

Step 5

Cook the fritters until lightly browned for 3-4 minutes, then carefully flip over and cook the other side again for 3-4 minutes. You may wish to give each side a further 1-2 minutes to get a nice crust on them. Serve with salad.

Recipe tips

The nutritional information above does not include salad or pitta as a serving suggestion.
If you don’t have a big enough pan, you can cook the fritters in two batches. Place on a warm plate and set aside until they’re all ready.
You can serve the fritters either warm or cold.
If you don’t have gram flour you could use plain or wholemeal wheat flour instead.
Freezing instructions: Freeze in individually wrapped portions with greaseproof paper between each fritter. Defrost thoroughly and reheat until piping hot throughout.

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Spinach, corn and chickpea fritters

Ingredients