Courgette, Butterbean and Feta Cakes
These scrumptious little cakes can be enjoyed a multitude of ways. As well as being the focal point of a lovely dinner, they also make a delectable sandwich filling (see upcycle)
Preparation time: 15 minutes (including chilling time)
Cooking time: 20 minutes
Wheat free, Gluten free, Vegetarian
Preheat oven to 220C/425F/Gas Mark 7, and place a non-stick baking tray inside.
- 1 large courgette,
- 120g tin butter beans drained and rinsed,
- 50g feta cheese, crumbled,
- 1 handful fresh basil, finely chopped,
- 1 spring onion, trimmed and finely chopped,
- 2 teaspoons groundnut oil,
- 225g tin chopped tomatoes,
- 2 tablespoons half-fat crème fraîche,
- 1/2 teaspoon tamari soy sauce,
- 1/2 teaspoon balsamic vinegar
- Basil leaves
Any leftover courgette cakes can be stuffed into pita bread, spread with hummus and filled with salad leaves, chopped tomatoes and cucumber. Add a dollop of crème fraîche if you like.
Photo and recipe taken from The Balance Diet Cookbook.
- Coarsely grate the courgette, then scoop up the pieces in your hands and firmly squeeze all of the liquid from them. (It’s important that the courgette is as dry as possible so that the cakes aren’t soggy or bitter!.) Leave to drain in a colander and squeeze dry again if necessary.
- In a large bowl, roughly mash the butter beans, and then add the courgette, feta, chopped basil and spring onion. Mix well together well,
- Using your hands, divide the mixture and form into small patties, and place in the fridge for 10 minutes to chill.
- Coat a non-stick frying pan with oil and remove any excess oil with kitchen paper. Fry the patties over a medium heat for about 1 minute on each side.
- Transfer the patties to the hot tray in the oven and bake for 10 minutes.
- Meanwhile, add the tomatoes to a small saucepan and warm on a medium heat to break them up. Once the tomatoes are warmed through, take off the heat and stir through the crème fraîche, soy sauce and vinegar. Then blend until smooth using a hand-held blender or transfer to a food processor.
- Remove the patties from the oven and serve with the tomato sauce on the side of a garnish of basil leaves.