Zucchini Falafel: A Nutritious & Gluten-Free Twist on a Classic
Falafel is beloved around the world, but when you swap in zucchini, you get extra hydration, fiber and micronutrients. This zucchini falafel recipe is not only delicious, but packed with vitamin C, healthy fiber and plant-based protein. Plus, it’s easy to make and gluten-free.
Whether as a snack, side, or main, it’s easy to make, gluten-free, and satisfying.
Key ingredients
This zucchini falafel recipe utilizes coconut oil as the cooking oil of choice since it’s better for high-heat cooking than olive oil, and the gluten-free crackers ensure a more inclusive dish. Here is more on the main players in this zucchini falafel recipe:
Zucchini
Low in calories, zucchini is high in water content, which helps with hydration. It’s also a source of vitamin C, vitamin A precursors, potassium and fiber, and it supports digestion and helps you feel full.
Chickpeas
Chickpeas are a superb source of plant-based protein and fiber, which help stabilize blood sugar and support digestive health. They also provide minerals like iron, magnesium and folate.
Egg
The egg adds high-quality protein plus essential amino acids to this zucchini falafel. Eggs also supply choline, which supports brain health, and certain fat-soluble vitamins.
Goat milk
Goat milk tends to be easier to digest for people compared to cow’s milk. It also adds extra calcium, healthy fats and additional protein to this recipe.
Lettuce
This refreshing veggie adds crunch, volume and low-calorie bulk. Lettuce also contributes vitamins A and K, plus water to the dish.
Mint leaves
Beyond flavor, mint is known for digestive benefits. It can help soothe the stomach and has antioxidants.
It also adds freshness and aroma.
Red onion
Red onion adds flavor, of course, but also contains quercetin and other flavonoids with antioxidant and anti-inflammatory properties. It helps boost the immune system and supports cardiovascular health.
How to make zucchini falafel
Believe it or not, in just 20 minutes you can have this recipe on the table and ready to eat. The process is simple, quick and yields golden, flavorful patties!
Here’s how to make zucchini falafel:
In a blender or food processor, combine the chickpeas, gluten-free crackers, chopped zucchini, red onion, egg and about one teaspoon of sea salt. Blend until the mixture holds together but still has some texture.
Next, heat the coconut oil in a skillet over medium heat. At the same time, shape the blended mixture into falafel patties.
Drop the patties into the skillet, and cook them on each side until they’re golden brown (about two to four minutes per side). Make sure the oil is hot enough so they crisp up nicely without burning.
Now it’s time to assemble the dish and serve:
- Lay a bed of lettuce leaves.
- Place the warm zucchini falafel patties on top.
- Spoon a bit of goat milk over the patties.
- Top with fresh mint leaves for flavor and garnish.
This zucchini falafel recipe balances flavor, texture and nutrition. The zucchini’s water content keeps things moist, while the chickpeas and egg give you body and protein.
Using goat milk or a cultured dairy option adds creaminess and probiotics. Serve it fresh, with crisp lettuce and mint, and you’ve got a meal that looks beautiful, tastes great and supports your health.
Try this recipe as a snack, side or meal. You’re sure to love it.
More Mediterranean recipes
If you’re looking for more Mediterranean diet recipes, here are some to try:
- Garlic Aioli
- Olive Tapenade
- Mediterranean Grilled Lamb Chops
- Mediterranean Chicken
- Garlic Lamb Roast
- Tzatziki Sauce
Zucchini Falafel: A Nutritious & Gluten-Free Twist on a Classic
- Total Time: 20 minutes
- Yield: 4 1x
- Diet: Gluten Free
Description
This zucchini falafel recipe is not only delicious, but it’s packed full of vitamin C and healthy fiber. Plus, it’s easy to make and gluten-free.
Ingredients
- 1 can of chickpeas, drained
- 1 cup gluten-free crackers
- 1 zucchini, chopped
- 1 small red onion
- 1 egg
- 1 teaspoon sea salt
- ¼ cup coconut oil
- 1/2 cup goat milk
- 8 leaves of lettuce
- 1 cup fresh mint leaves
Instructions
- Blend chickpeas, crackers, zucchini, onion, egg and sea salt in blender or food processor.
- Heat coconut oil in pan over medium heat. Form mixture into patties, and cook until golden brown, about 2-4 minutes on each side.
- Top with goat milk and mint on bed of lettuce.
- Prep Time: 10 min
- Cook Time: 10 min
- Category: Side Dishes
- Method: Pan Fry
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 patties (302g)
- Calories: 797
- Sugar: 15.3
- Sodium: 925mg
- Fat: 23.5g
- Saturated Fat: 13.8g
- Unsaturated Fat: 9.7g
- Trans Fat: 0g
- Carbohydrates: 118.7g
- Fiber: 15.5g
- Protein: 31.1g
- Cholesterol: 44mg
Comments
Please keep comments under 200 characters.
Leave a Reply
17 Comments
Popular Recipes
Excellent recipe❣️
What if I use olive oil instead of Coconut oil? It contains saturated fatty acids.
You can read here why I don’t recommend cooking at high temperatures with olive oil: https://draxe.com/nutrition/healthy-cooking-oils/. I hope this helps!
What are Mary’s gone crackers I’m in the uk and never heard of them pls help Tia
Gluten free, organic, non GMO crackers
No eggs or dairy or soy for me. (Mary’s Gone Crackers has soy.) I’m going to try this with ground chia (for eggs), quinoa flakes (for crackers) and coconut milk kefir. Since the crackers would have added some nice herbs and aromatics I will also add some minced garlic and some spice like a pinch of cayenne…. oh, now I can’t wait to try this. :-)
Sounds great! Let us know how that substitution works!
Is there an alternative to chickpeas? We have a bunch of allergies, all of which I can think of subs for, except chickpeas! Maybe potatoes (hashbrowns)? Cauliflower? Thoughts?
Hmmm…Maybe black beans?
Or white/navy beans?
Can I use coconut milk instead of kefir & goats milk? Like I said before I am ALERIGIC to all dairy.
Yes
Can I suggest stepping away from all “canned,” tetrapac, & plastics…ie BPA ~ If it has a “shelf-life,” it will shorten yours…
Why Grape seed oil, I thought that was not that good either, as it usually is chemically extracted?
Better would be coconut oil or olive oil I would have thought.
Grapeseed oil if “cold expeller-pressed” is very good for you & can be used for all sorts of things. Very healthy oil (stay away from Rapeseed or Canola oils)…Coconut is also very good!
I use both on my skin, as well.
Sounds delicious but I’d use virgin coconut oil and bake them instead of grape seed oil to fry.
The recipe doesn’t call for grape seed oil. ?????
Where are you getting that from?