Healthier Pakoras

Recipe contributed by Shabina and Nasima and adapted by Lucy Jessop (ANutr) for TiffinWallli

You can vary the veg in these. Variety of veg is key for supporting your health

Makes 32-35 approximately

Total time 1 hour

• 1 potato, coarsely grated ( waxy potato varieties like Charlotte work best)

• 2 large carrots, coarsely grated

• 1/4 cabbage, finely sliced

• 2 onions, finely sliced

• 1-2 green chillies, finely chopped

• 1 tsp ground turmeric

• 1⁄2-1 tsp red chilli powder, to taste

• 2 tsp ground cumin

• 2 tsp ground coriander

• 2 1⁄2 tsp Garam masala,

• Knob of root Ginger, grated

• A handful of fresh coriander, chopped

• 1 tsp salt

• 1 egg, lightly beaten

• 2 tbsp rapeseed oil, plus extra for greasing

• 150g chickpea flour

To serve ( herby yogurt dip)

•  200g natural yogurt

• A handful each mint and coriander leaves

• A pinch of ground cumin or lightly toasted cumin seeds

• A pinch black pepper

Method:

1.  Mix the prepared vegetables with the chillies, spices, ginger, fresh coriander and salt. Set aside for 10 minutes to allow water release.

2. Preheat the oven to 220C°, fan 200C°, gas 7.

3. Add the egg and oil and toss to combine. Then sift over the chickpea flour.

4. Mix well.

5. Grease a baking tray with oil – or line with baking paper. You will need 2-3 trays for the full batch.

6. Lightly shape spoonful’s of mixture and flatten into rounds; place, spaced apart on the baking tray.

7. Bake for 15 mins, remove from the oven and flip over. Return to the oven for 10-15 mins more until crispy and golden. Increase the oven by 10°C if needed to crispen up.

8. Meanwhile blitz together the ingredients for the dip in a small food processor or use a stick blender.

9. Serve the pakoras warm with the dip.

TIP – Try alternative recipes with blitzed up soaked red lentils instead of chickpea

flour

About this recipe

By baking rather than deep frying the pakoras, we are significantly cutting

1. back on total fat, saturated fat and calories. Making this recipe better for heart health.

2. Variety of vegetables – instead of just potatoes – this increases the range of micronutrients ( vits and minerals) and increases the fibre content of this dish.

3. Fibre is important for keeping us full, maintaining a healthy digestion and helping to manage our weight.

4. Less salt – be mindful of how much salt is used in homemade pakoras. We know high salt intake increases risk of high blood pressure so be mindful of this and try to adjust down.

5. Less sugar in the Dip – this yogurt dip from Zaki is naturally lower in sugar than some instant dips e.g. tomato ketchup.