Chickpea, squash & kale fritters

These are really easy to make and are great for a main meal, served with a winter coleslaw or homemade baked beans, or eat them as left overs for lunch. The other beauty of this recipe is that you can easily swap some of the ingredients with over vegetables if you prefer.



Ingredients:


400g tin of chickpeas

1/4 of a small squash

1 good handful of kale, washed & shredded with the stalk removed.

1/2 red pepper, chopped finely

1 clove garlic, finely chopped

1 egg (leave this out if you want a vegan version)

Olive oil

2 tbsps coconut oil

1/2 red chilli de-seeded and finely chopped (optional)

One teaspoon cumin

Sea salt to season

Pepper to season



Method:


Start by pre-heating the oven to 200 celsius (fan). Chop the squash into one inch cubes and cut off the skin, discarding any seeds. Put on a baking tray and drizzle with olive oil and season. Bake for around 25 minutes or until it is softened.


Meanwhile put the chickpeas in a food processor, add the garlic, crack in the egg if using, if not add a tablespoon of olive oil. Whizz for about 15 seconds or until the chickpeas are partially broken down (you want them to be not whole but not mushy). Add the kale, pepper, seasoning, cumin and chilli (if using) and whizz for another few seconds. Empty the mixture into a large bowl and add in the squash. Mash with a potato masher.





Heat the coconut oil in a frying pan. With clean hands, take about two spoonfuls of the mixture and make it round patties and flatten down the top. Place into the hot oil and repeat using up all the mixture. These don't take long to cook and can burn easily! Flip over after about 30 seconds, then turn the heat down and cook for a couple of minutes, until they are just golden and the chickpeas are cruncy on the outside.



Nutritional note:


Chickpeas are a great source of protein and fibre as well as containing many vitamins and minerals such as iron, B6 and magnesium. Kale is packed full of nutrients and will help keep your hair and skin in good health, just two of its many benefits. Squash is full of antioxidants such as vitamin C and magnesium which will help fight off free radicals (toxins) in your body to keep you in good health.




#recipe #healthyfamily #familynutrition #familyfood


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