Courgette and Cashew or Lentil Balls

These simple high protein balls are so versatile.  Serve them hot or cold with salads, in a tomato pasta sauce.  Swap the seasonings, herbs and spices to change the flavours.  Make them with either cashews or for a nut free version with cooked red lentils.

Photo Jacqui Hardy, Tester and Taster

Preparation 20-30 Minutes Cooking 20-30 Minutes

Plants 8-10 Serves 4-6

GF V NF Option DF

Ingredients

200g grated courgette

1 small leek or half a larger one finely chopped

2 tsp EVOO or extra virgin sesame oil

1 clove garlic grated or crushed and finely chopped

60g ground cashews or 30g uncooked red lentils or 50:50 of each

2 tbsp chickpea or gram flour, plus extra for coating the balls

1 tbsp tahini without additional oil

1 tbsp ground chia, flax or camelina seeds

1 tbsp fresh or frozen parsley

1-2 tsp mixed herbs

Zest of 1 lemon, reserve the juice to adjust moisture if required

Salt and pepper to taste

1 tbsp cold pressed extra virgin sesame oil or other oil of your choice for cooking

NOTE:  this recipe will not form into balls if whole lentils are used, see Swaps for alternatives.

Swaps

Red Lentils   split pea yellow or green, chickpeas, carlin peas or beans that can be mashed and will bind with the courgettes.

Flavours add or use other flavourings such as chilli, cumin, coriander, turmeric, rase el hanout, or other spice mixes. Use fresh coriander, or fresh, dried or frozen herbs, nutritional yeast, miso or other flavourings. 

Boost fibre  serve with more fibre such as tabbouleh, wholemeal pasta, quinoa and vegetables etc.

Add Protein  serve with minted yogurt, humus, or other bean dips or purees.

Texture coat in finely chopped toasted nuts and/or seeds or stir in roughly chopped seeds and/or nuts to the mixture.

Picture below Diana Georgina Tester and Taster

Method

1          If using uncooked red lentils cook them in 2.5-3 times the quantity of water to lentils until they are very soft.  Keep stirring to ensure they do not dry out or stick.  Drain any excess liquid, reserving to add to the mixture if needed later.  The consistency should be like a dry humus. 

2          Grate the courgette and add tsp salt and mix together and place in a colander or sieve over a bowl.  Set aside for 10-20 minutes to allow excess moisture to drain.  When the courgette has released its water squeeze out as much liquid as possible and put onto kitchen roll or towel to drain further.

3          Whilst the courgettes are draining, fry the leek in a 1-2 tsp of your chosen oil until soft, add the garlic and fry for a further minute.

4          NOTE:  if using spices such as cumin, chilli etc add to the cooked leeks and stir through and cook for a few minutes to toast them this will release more flavours.

5          In a bowl mix the tahini, cashews or lentils, flour, seeds and herbs, spices being used and lemon zest, together with the leek mixture.

6          Heat the oven to 200C, 180c fan oven 400F Gas 6.

7          Add the drained courgettes and mix together and set aside for 20 minutes, to allow the seeds to absorb the liquid.

8          Check the consistency, if they are too wet add a little more flour or too dry add lemon juice or water from the cooked lentils.

9          Taste and adjust seasoning.

10     Using a desert spoon form into small balls or patties and coat in chickpea flour or mixed ground nuts and/or seeds.

Cook

Oven:

11     Brush with EVOO and place on an oiled baking tray.  Cook for 20-30 minutes turning half way through so the fritters brown on each side.

Fry:

12     Brush with your chosen oil and fry gently on either side over a medium heat until golden.

Airfry:

13     Brush both sides with your chosen oil and airfry at 160-180C for about 5 minutes each side until golden brown.  Timing will depend on your airfrier so check regularly to ensure they do not burn.

Tester and Taster Feedback

 "Delicious, I baked in the oven, will make again maybe in the airfryer."

"Simple, tasty and economical to make."

"Tasty for packed lunches or snacks."