WHAT TO EAT TONIGHT

Courgette and harissa falafels

High in protein and fibre, these easy falafels will also keep in the fridge for two or three days

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Added on

High in protein and fibre, these easy falafels will also keep in the fridge for two or three days

Posted

  • SERVES 4
  • PREPARATION TIME 15 minutes
  • COOKING TIME 30 minutes
  • 50g courgette, grated
  • ½ white onion, diced
  • 1 x 400g tin of chickpeas, rinsed and drained
  • 1 tsp tahini
  • ½ tsp smoked paprika
  • 1–2 tbsp spelt or wheat flour, for rolling
  • Pitta bread, to serve
  • Green salad, to serve
  • 3 tbsp olive oil
  • 1 garlic clove, chopped
  • 1 tbsp harissa paste, plus extra to serve
  • 50g oats
  • ½ tsp ground cumin
  • Sea salt and freshly black pepper
  • Natural yoghurt, to serve
  1. Preheat the oven to 180ºC/fan 170ºC/gas mark 4. Line a baking tray with baking paper. Place the grated courgette on kitchen paper or a clean tea-towel and squeeze out the excess moisture.
  2. Place a tablespoon of the oil in a frying pan over a medium heat. When hot, fry the onion and garlic for three to four minutes, until soft.
  3. Place the courgette and chickpeas in a blender or food processor. Add the fried garlic and onion, the harissa paste, tahini, oats and spices, plus some salt and pepper. Blend until everything comes together into a dough. Divide the dough into 12 equal pieces. Roll each piece into a ball, then roll each ball lightly in the flour.
  4. Place a tablespoon of the remaining oil in a large non-stick frying pan over a medium-high heat.
  5. When hot, fry the falafels for two to three minutes under golden all over. Transfer to a lined baking tray and bake for 25 minutes.
  6. Serve the falafels stuffed into pitta bread, hot or cold, with salad, natural yoghurt and harissa paste.

RECIPE EXTRACTED FROM THE FOOD MEDIC FOR LIFE

RECIPE EXTRACTED FROM THE FOOD MEDIC FOR LIFE

THE FOOD MEDIC FOR LIFE:  EASY RECIPES TO HELP YOU LIVE WELL EVERY DAY BY DR HAZEL WALLACE

Published by Yellow Kite

£ 20.00

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Tagged in:
Vegetarian
Middle Eastern
Chickpeas

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