S u m me r ha rv e s t
Courgettes This versatile green vegetable is tender and easy to cook. The smaller the courgette, the more flavour it has. Choose ones that are shiny and firm to the touch. Courgettes are in season from midJune to mid-September. Try using a spiraliser or julienne peeler to slice into ribbons. Serve raw, steam or fry in a little olive oil to soften slightly.
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CO U R G E T T E FA L A F E L S W I T H T Z AT Z I K I Serves 4 Takes 25 mins Cost per serve 21p 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
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 minutes 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. Each serving contains Energy
Fat
Saturates
Sugars
Salt
372kJ 89kcal 4%
4g 6%
1g 4%
1g 1%
0¡3g 6%
of the reference intake. See page 104. Carbohydrate 10g Protein 4g Fibre 2g
Find more courgette recipes at tesco.com/realfood
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