The Food Medic’s Courgette & Harissa Falafels

I love these courgette and harissa falafels in salads, in pitta bread, in wraps, and even as a snack on their own. They’re high in protein and fibre, plus they’re fork free, so they’re the ultimate lunchbox heroes.

MAKES 12 (SERVES 3-4)

50g courgette, grated
3 tbsp olive oil
½ white onion, diced
1 garlic clove, chopped
1 x 400g tin of chickpeas,
rinsed and drained
1 tbsp harissa paste
1 tsp tahini
50g oats
½ tsp smoked paprika
½ tsp ground cumin
1–2 tbsp spelt or wheat
flour, for rolling
Salt and black pepper

TO SERVE (OPTIONAL)
Pitta breads
Green salad
Natural yogurt
Harissa paste

Preheat the oven to 180ºC/350ºF/gas mark 4. Line a baking tray with baking parchment.
Place the grated courgette on kitchen paper or a clean tea-towel and squeeze out the excess moisture.

Add a tablespoon of the oil to a frying pan over a medium heat. When hot, fry the onion and garlic for 3–4 minutes, until soft.

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.
Place a tablespoon of the remaining oil in a large non-stick frying pan over a medium–high heat.

When hot, fry the falafels for 2–3 minutes under golden all over. Transfer to a lined baking tray and bake for 25 minutes.

Serve your courgette and harissa falafels stuffed into pitta bread, hot or cold, with salad, natural yogurt and harissa paste.

If stored in an airtight container in the fridge, the falafels will keep for 2–3 days.

Recipe extracted from The Food Medic For Life by Hazel Wallace, published by Yellow Kite, £20
Photo credit: Ellis Parrinder