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Spinach, corn and chickpea fritters

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A perfect supper dish. Works well in pitta breads with lots of salad.
Serves
4
Prep
15 minutes
Cook
20 minutes
Each 188g serving contains
KCal
165
Carbs
15.9g
Fibre
7.8g
Protein
10.7g
Fat
4.8g
Saturates
0.70g
Sugars
3.5g
Salt
0.08g
Portion Fruit & Veg
2
Ingredients
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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
  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.
  2. Meanwhile, add the egg, spinach, cumin, chilli and sweetcorn to a bowl and mix well.
  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.
  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.
  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.
Chefs tips
  • If you don’t have a big enough pan, you can cook the fritters in 2 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 and ricotta cannelloni

A low-fat version of cannelloni stuffed with spinach, ricotta, leeks and onions, baked in a rich tomato sauce.
Special Diets
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Carbs
20.8g
KCal
171
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