Recipes>Cauliflower Recipes
Eat Well For Less Veggie Croquettes with Three Easy Dips
by Jo Scarratt-Jones from Eat Well For Less: Every Day
Easy
Serves 4 (makes 16 croquettes)
These tasty vegetarian croquettes are a real crowd-pleaser, especially when served alongside one (or all three!) of the homemade dipping sauces. As seen on BBC’s Eat Well For Less.
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Eat Well For Less: Every Day
Jo Scarratt-Jones
Eat Well For Less: Every Day
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Introduction
This is a great recipe for getting the kids involved – they can help to grate the veggies and then shape the croquettes into sausages. The croquettes are slightly soft when they come out of the oven, so leave them to firm up and cool down a little before serving. And, making dips with frozen veg is the simplest of things – if you like a slight bite to your dips, serve them immediately, or for a softer eat, leave them to defrost and stir well before serving.
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Ingredients
| For the croquettes: | |
|---|---|
| 200g | cauliflower florets, coarsely grated |
| 200g | sweet potato, peeled and coarsely grated |
| 2 carrots (200g total weight) | peeled and coarsely grated |
| 1 courgette (200g total weight), | coarsely grated |
| 1 | red onion, finely chopped |
| A small bunch | parsley, leaves picked and roughly chopped |
| 1 tsp | dried onion granules |
| 100g | fresh breadcrumbs |
| 2 | eggs |
| sea salt and freshly ground black pepper, to taste | |
| For the pea guacamole: | |
| 240g | frozen peas |
| 1 tsp | ground cumin |
| 2 | garlic cloves, roughly chopped |
| 1 | red chilli, deseeded and roughly chopped |
| finely grated zest and juice of 1 lime | |
| ½ small bunch | coriander, roughly chopped |
| For the sweetcorn salsa: | |
| 240g | frozen sweetcorn |
| 4 | tomatoes, chopped |
| 4 | spring onions, trimmed and chopped |
| ½ small bunch | coriander, chopped |
| juice of ½ lime | |
| 1 tbsp | olive oil |
| For the yoghurt and sweet chilli dip: | |
| 200g | 0%-fat Greek-style yoghurt |
| 2 tbsp | sweet chilli sauce |
| finely grated zest of 1 lime |
Method
Preheat the oven to 200°C/180°C fan/Gas 6. Line a large, shallow baking tray with baking parchment.
For the croquettes, place all the grated vegetables into a large bowl and mix together. Add all the remaining ingredients and mix well, squishing it all together until evenly mixed. Set aside to soften for 15 minutes.
Mix once more, then divide into eight portions in the bowl. Take one portion, divide it in half and then form into two little sausages. Place on the lined baking tray, then repeat with the remaining mixture to make 16 croquettes.
Bake in the oven for 25 minutes until the vegetables are tender and the croquettes are golden brown on the outside.
While the croquettes are baking, start preparing the dips to accompany.
Place all the ingredients for the pea guacamole into a food processor and pulse until just broken down, then scrape down the sides of the bowl. Add salt and black pepper to taste, then blitz again until just beginning to get smooth – you want a little texture left. Tip into a serving bowl and taste – you can add more lime/chilli if you fancy.
Place all the ingredients for the sweetcorn salsa into a separate bowl and mix together well, seasoning with salt and black pepper, then tip into another serving bowl.
For the yoghurt and sweet chilli dip, tip the yoghurt into another bowl, add the sweet chilli sauce, lime zest and some black pepper to taste and mix well. Tip into a third serving bowl.
Serve the croquettes warm with the three dips alongside.
Tips: Store any unused dips in separate airtight containers in the fridge for up to 3 days. Cool any leftover croquettes, then transfer them to an airtight container – they will keep in the fridge for up to 3 days.
The croquettes can be eaten hot or cold. To reheat, place four croquettes on a suitable heatproof plate and cover with kitchen paper. Heat in a microwave oven on high for 1 minute until hot through. If not hot enough, heat on high for a further 20 seconds at a time until hot through.
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Ingredients
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