Courgette falafels with tzatziki recipe

2 ratings

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
  • 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
    89kcal
    4%
  • Fat

    4g 6%
  • Saturates

    1g 4%
  • Sugars

    1g 1%
  • Salt

    0.3g 6%

of the reference intake
Carbohydrate 9.9g Protein 3.9g Fibre 1.9g

Method

  1. Wrap the courgette in a clean tea towel and squeeze out any excess moisture. Set aside.
  2. 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.
  3. Divide the mixture into 12 equal balls, then flatten into patties.
  4. 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.
  5. 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 World flavours 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.

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