About this recipe: These tasty chickpea-based balls, flavoured with garlic, chilli and lots of fresh coriander, make a delicious alternative to rice or potatoes. Cooked traditionally as an Indian dish the balls would be deep-fried, but here they are baked.
To make onion and chickpea bhajis, gently cook 1 large sliced onion in 1 tbsp sunflower oil for 10 minutes or until very soft. Sift 85 g (3 oz) chickpea (gram) flour into a bowl with 1 tsp ground coriander, 1 tsp turmeric, ½ tsp mild chilli powder and ½ tsp salt. Stir in ½ tsp cumin seeds and make a well in the centre. Add 4 tbsp plain low-fat yogurt, 3 tbsp cold water and 1 tsp lemon juice, and mix to a thick, smooth batter. Stir in the onion and 1 can chickpeas, about 410 g, drained, rinsed and lightly mashed. Heat 1 tbsp sunflower oil in a frying pan, drop in spoonfuls of the batter and flatten them slightly with the back of the spoon. Cook over a moderate heat for 2–3 minutes on each side.
Chickpeas have a very low Glycaemic Index although mashing them increases the index. This dish is nonetheless a good low-calorie, low-fat choice for those with diabetes. * Eating onions regularly can have several beneficial effects, particularly in helping to reduce blood cholesterol levels and to lessen the risk of blood clots forming.
Good source of vitamin E. Useful source of iron, vitamin B12, vitamin C, zinc.