5-Ingredient Veggie Dippers Recipe
These dippers are always a hit with kids and are packed with vegetables. They’re quick to make, can be frozen for meal prep and only have five main ingredients. Serve with home-made wedges and a side salad for a delicious nutrient-rich lunch.
Shopping list for four people:
500g frozen veg (the small pieces that are a mix of carrot, sweetcorn, green beans and peas or similar).
1 egg.
130g fresh breadcrumbs (roughly 4 slices of bread, grated on the largest blade on a cheese grater for a large crumb).
1 tsp mixed herbs.
70g panko breadcrumbs.
Salt and ground black pepper.
Olive oil.
Method:
Heat the oven to 200°C.
Place the frozen veg in a bowl and microwave for 5-7 minutes until defrosted and starting to steam.
Place the veg in a blender with an egg. Pulse until you have a wet paste. If you don’t have a blender, mash them with a fork and potato masher until smooth enough to stick together.
Transfer the veg to a bowl with the fresh breadcrumbs. Season generously with salt and ground black pepper. Add the mixed herbs and stir until the breadcrumbs have absorbed the moisture.
Divide the mixture into about 20 balls, roughly the size of a meatball. Roll them in the palm of your hands.
Scatter the panko breadcrumbs on the worktop and roll the balls in them until coated. Gently press them into round discs around 1cm thick.
If freezing, do so at this stage. When you need them, defrost thoroughly and cook as below.
Drizzle oil over a large baking tray until the bottom of the tray is covered in a thin layer. Spread the dippers out over the baking tray in the oil.
Turn each dipper over so the breadcrumbs are coated in oil on both sides – this will give you that ‘fried’ texture.
Bake in the oven for 20-25 minutes, turning them over once halfway through cooking, until crisp and golden brown.
Top tip: You can really make them your own by adding different flavours – chilli powder, smoked paprika or pesto would work well.
Benenden Health members can access more easy, healthy recipes on the Benenden Health App. Download it from the Apple App Store or Google Play Store and log in using your My Benenden account details.
