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Recipe of the Month – September – Spiced Courgette Fritters
September 18th, 2017
Well it’s time again for our recipe of the month from our lovely Nutritionist, Nicky Seabrook, this time it’s Spiced Courgette Fritters, and gosh wouldn’t we want to be able to use up all those courgettes that seem to be growing like crazy in our gardens…………and possibly turning into marrows!!
So here is it
Spiced Courgette Fritters (with tomato, cucumber and mint salsa)
Serves 4
Ingredients
3-4 courgettes (500g weight)
1 red chilli deseeded and finely chopped
3 Spring onions, finely sliced
1 tblsp medium curry powder
1tsp finely grated ginger
3tblsp chopped coriander leaves
100g gram (chick pea) flour
1 x 400g tin chickpeas, drained and lightly mashed
Oil for frying
½ large pot of plain yoghurt
Finely grated zest of lime or lemon
For the Salsa
480g punnet of tomatoes
½ cucumber
1 chilli finely chopped
2 tbsp. Olive oil
Juice of ½ lemon
small bunch of mint finely chopped
Fritters
Line a colander with a clean tea towel and place it over a bowl. Tip in the grated courgettes and wring the towel several times to squeeze out as much moisture as you can. Wash and dry the bowl and tip the courgettes back in.
Add the chopped chilli, spring onions, curry powder, ginger, coriander and gram flour. Mix well, cover and chill for at least 30 minutes.
Meanwhile mix the zest from the lime into the yoghurt.
For the Salsa, mix all the ingredients in a bowl, season and leave to stand.
Roughly shape the courgette mixture into eight balls, then flatten into patty shapes. Heat the oil and fry for 3-4 minutes on each side until golden.
Serve with a dollop of citrusy yoghurt and salsa on the side.
Nutritional Information
This is a great recipe for anyone with an intolerance to gluten as it uses a gluten free flour. Chickpea flour is made from dried chickpeas and is also known as garbanzo flour, gram flour and besan. Chick peas are rich in phytoestrogens, plant –based oestrogen-like compounds that appear to protect against hormone related cancers.
