Courgette falafels with tzatziki recipe
A great way to make falafels even more delicious is to add masses of grated courgette to the mixture – it's also a sneaky way of getting your five a day. Dunked into homemade tzatziki, these veggie bites are perfect for a light lunch.
See method- Serves 4
- 13 mins to prepare and 12 mins to cook
- 89 calories / serving
- Freezable
- Vegetarian
- Healthy
Ingredients
- 1 large courgette, trimmed and grated
- 2 x 400g tins chickpeas, drained and rinsed
- 3 tbsp plain flour
- 2 tsp harissa
- handful coriander, roughly chopped
- 2 garlic cloves, crushed
- 1 lemon, zested and juiced
- 2 tbsp sunflower oil
For the tzatziki
- 1 tsp extra-virgin olive oil
- 6 tbsp Greek yogurt
- handful mint leaves, sliced
Each serving contains
- Energy
- 370kJ 89.0kcal
- Fat
- 4g
- Saturates
- 1g
- Salt
- 0.3g
- Sugars
- 1g
of the Reference intake
Carbohydrate 9.9gProtein 3.9gFibre 1.9g
Method
- Wrap the courgette in a clean tea towel and squeeze out any excess moisture. Set aside.
- Put the chickpeas, flour, harissa, coriander, 1 garlic clove, the lemon zest and a little seasoning in a food processor. Whizz until smooth. Add half the courgette and pulse briefly to combine.
- Divide the mixture into 12 equal balls, then flatten into patties.
- Heat the sunflower oil in a frying pan over a medium heat and cook the falafels in 2 batches for around 2-3 mins each side, until golden and crisp. Set aside and keep warm if eating straight away. If making ahead, cool, then chill for up to 2 days; enjoy at room temperature or warmed in the oven.
- Meanwhile, mix the remaining courgette with the lemon juice, olive oil, yogurt, mint and the remaining crushed garlic. Season to taste and serve with the falafels.
- See more Falafel recipes
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. Always defrost and heat thoroughly before eating. For more tips on freezing and defrosting food, read our article Love Your Freezer.
