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Syn Free Oven Baked Onion Bhaji

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Syn Free Oven Baked Onion Bhaji, the perfect side for your Indian Fakeaway meal. 

An Indian meal isn’t complete without some onion bhaji with a side of mint yoghurt.

Traditionally they are deep fried in oil (usually ghee), but here we have a much healthier version that is baked in the oven.

They are delicious just on their own, but also make a great side dish to any homemade Indian dish. I made two version of these, spicy ones with green chilli for the adults and then without for the kids. It is up to you which ones you prefer.

 

 

Syn Free Oven Baked Onion Bhaji

Syn Free Oven Baked Onion Bhaji

Yield: SERVES 4
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes

Oven Baked Onion Bhaji - the perfect side dish for your Indian Fakeaway made at home. These tasty onion bhaji will be enjoyed by all

Ingredients

  • 500g (17.5oz) of onion, halved and sliced into thin slices (I use a mixture of white and red onions)
  • 1 teaspoon of salt
  • 150g (5.5oz) of canned chickpeas, (drained weight)
  • 180g (6.5oz) of raw sweet potato, grated
  • 2 teaspoons of ground cumin (or 1 teaspoon of cumin seeds)
  • ½ teaspoon of ground coriander
  • ½ teaspoon of garlic powder
  • ½ teaspoon of turmeric
  • 1 medium egg
  • pinch of chilli flakes to taste, if you like a bit of heat (optional)
  • 1 tablespoon of fresh chopped coriander (optional)
  • black pepper
  • cooking oil spray

For the yoghurt dip

  • ¾ cup of yogurt
  • bunch of fresh mint, finely chopped
  • juice of half a lemon
  • pinch of salt
  • 1 tablespoon of maple syrup (2 syns) or you can use sweetener to keep completely syn free
  • If you can get it I also like to add a little pinch of MDH Chutney Podina Masala, which adds great authentic flavour to the mint yoghurt

Instructions

  1. Spray a frying pan over a medium heat with spray oil. Add onion and and salt.
  2. Fry until onions are really softened and golden (this will take about 20-25 mins, don't be tempted to turn heat up, or you will burn onions), keep stirring at intervals to prevent any burning or sticking, add another little spray oil if needed.
  3. Add the ground cumin, ground coriander, garlic powder , and turmeric and fry for another minute
  4. Remove from heat and set aside to cool
  5. Preheat oven to 200c (fan 180c) or 400f (gas mark 6)
  6. Add the chickpeas (ensure they are fully drained) to a mini food processor with the egg and pulse till a smooth paste.
  7. Add this to a bowl with the grated sweet potato, onion mixture, fresh coriander, pinch of black pepper and chilli flakes if using.
  8. Mix to combine
  9. Line a baking tray with parchment paper and form the mixture into equal sized balls (I made 16). Place on the tray, and slightly flatten, spray over the top with top with spray oil and bake in the oven for 30 mins, until golden.

For the yoghurt dip:

  1. Mix together the yogurt, mint, lemon juice, pinch of salt and maple syrup (or sweetener) plus Chutney Podina Masala if using and serve this on the side.

Notes

This recipe is vegetarian, gluten free, dairy free, Slimming World and Weight Watchers friendly

  • Slimming World - 0.5 syns per serving with some yoghurt dip
  • WW Green Smart Points - 5 per serving (with yoghurt dip)
  • WW Blue Smart Points - 2 per serving (with yoghurt dip)
  • WW Purple Smart Points - 1 points per serving (with yoghurt dip)
  • Dairy Free - serve without yoghurt dip

SUITABLE FOR FREEZING

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Nutritional information, syn values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

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Nutrition Information
Yield 4 Serving Size 1 SERVING (with yoghurt dip)
Amount Per Serving Calories 190Total Fat 2.6gSaturated Fat 0.5gTrans Fat 0gUnsaturated Fat 6gCholesterol 42mgSodium 663mgCarbohydrates 39gFiber 5.2gSugar 12.8gProtein 9g

Nutritional information, syn values, points etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

Did you make this recipe?

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© Siobhan (Slimming Eats)
Cuisine: Indian / Category: Side

 

 

 

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

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Reader Interactions

Comments

  1. Raynor Cunningham says

    The 'rate this recipe' wouldn't allow me to give the recipe 5*. These bhajis are fantastic, well worth making. I'm going to make a batch to freeze asap.

  2. Chloe Connelly says

    These were amazing! Didn't make the sauce. Husband has requested them again, they were THAT good.

  3. Kathryn Davies says

    Highly recommend these! Made a few substitutions...the sweet potato for carrot and the Ajwain seeds for Nigella seeds! Delicious and so easy to make!

  4. Angelan Loughran says

    Not much more I can say except for 'YUM'. Thank you for another cracking recipe.

  5. Heather McLean says

    Hi Luv....
    I am never sure how many *balls* to make from this recipe....I know it serves 4 so I guess as long as I divide whatever number I make by 4...I should have a serving?

  6. Shevy (Slimming Eats) says

    Totally depends on the size you make them. I usually get 3 to 4 per person.

  7. Kate says

    These also work incredibly well with a tin of green lentils in place of the chickpeas, I also don’t use the sweet potato, I don’t feel it needed it! Fabulous recipe, thanks

  8. Marta says

    I’ve made then so many times. Best bhajis ever

  9. Sue says

    Hi. These sound lovely and I would like to try them but how do u measure potato and chick peas in ml? Ml is a liquid measurement surely? Thanks. X

  10. Shevy (Slimming Eats) says

    Hi Sue, cup measurements are easy and convenient for quickly measuring out ingredients, but for those that don't have cups, you can just use a measuring jug roughly measuring up to the ml mark as stated in the recipe for those ingredients. 🙂

  11. Shirley says

    Can I make the day before and keep them in the fridge then cook just before servings?

  12. Shevy (Slimming Eats) says

    yep they are fine to reheat or eat cold 🙂

  13. Peter Coupe says

    Just made these. Absolutely delicious and everyone in the family enjoyed them.

  14. Peter Coupe says

    Absolutely delicious.
    Will make them again.

  15. Vicky says

    Really delicious! Thanks so much! Everyone in my family loved these.

  16. Keira says

    Hi, was just wondering if these can be frozen to be reheated at a later date?

  17. Shevy (Slimming Eats) says

    yes they sure can 🙂

  18. Sharon Patience says

    I love this recipe but would like to know Can this mixture be left in the fridge overnight?

  19. Siobhan (Slimming Eats) says

    yes it should be perfectly fine 🙂

  20. Anamit says

    As I am not allowed to eat chickpeas for medical reasons, is there anything I can substitute the chickpeas with?

  21. Siobhan (Slimming Eats) says

    I would just omit, they should be okay without.

  22. Vicki says

    These bhajis are amazing !! Made them a couple of times now. Freeze & re heat really well. Nicest bhajis I’ve had, hubby thinks so too.
    Thank you so much for you recipes x

  23. Rebecca Andrew says

    I made these last night to go with a curry as a special treat. They were great and actually may even taste nicer the next day. The only difference is that I would perhaps add some more onions next time and I only used white onions. Great receipt and great to add to a classic Indian dish to make it feel special.

  24. Sarah says

    These were incredible! So delicious, will certainly be making these again!

  25. Sacha says

    Delicious! Trying to make healthier snacks so we don't dive for the crisps and chocolate and this is a great recipe! Defo repeating this!

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