Courgette Hummus

Kofta, Courgette Hummus & Aubergine Salad

This one is pretty special. It takes a little bit of prep time but it’s worth it. Full of good fats, bursting with flavour and actually pretty easy to put together.

Here’s what you need:

Kofta

  • Mix of lamb and beef mince (or whichever you prefer) – 500g will make about 5.

  • Spice mix (I used turmeric, garam masala, paprika and cayenne pepper)

  • A few dashes of hot sauce (I used Cholula)

  • Juice of 1/2 a lemon

Mix everything together in a bowl and season with salt and pepper. Have slightly damp hands as it will stop everything sticking to them. Mix everything up really well then break off a small ball of the mix before rolling it into a sausage shape between the palms of your hands. Put them on a plate and pop them in the fridge for at least half an hour. When it comes to cooking, use a griddle (or the BBQ!) if you can and turn them regularly until they are nice and charred on the outside and cooked right through.

Courgette Hummus (this is really good!)

  • 3-4 courgettes

  • 2 tsp of cumin seeds

  • Paprika

  • About 2 tbsp of tahini

  • Couple of good glugs of olive oil

  • Juice of 1 lemon (more to taste)

  • 2 cloves of garlic

I only used two courgettes when I made it but wish I’d made more so this is with bigger quantities. Replacing chickpeas with courgettes is great if you’re on a low carb diet. While not technically a carb, chickpeas have a high starch content so are better off avoided.

Chop your courgettes into small chunks and throw them into a baking tray. Sprinkle them with the cumin seeds, paprika, salt and pepper. Add a few glugs of olive oil and then stick in an oven on 180C for about 30 mins. Keep checking on them and give them a good shake, they want a decent bit of colour on them before you take them out.

Once they are done, transfer them to a blender, food processor or (like I did) a NutriBullet. Add your tahini, lemon juice and garlic along with a touch more seasoning and about a tbsp of olive oil (you’ll need more if it’s too thick). Whizz everything up and taste. It may need a bit more lemon, a bit more tahini or a bit more oil. If it does, add a bit more of what you think it needs and whizz it up again.

Aubergine Salad

  • One aubergine

  • A clove of garlic

  • Cherry tomatoes (or other small ones)

  • Soft green herbs (coriander, parsley, mint)

  • 2 x spring onions

  • Cider vinegar (or white wine vinegar)

Chop the aubergine up into small chunks and pop it onto a baking tray (I used the same one I’d used for the courgettes to save on the washing up!). Drizzle with olive oil and sprinkle over salt, pepper and finely sliced garlic. Put it in the oven (180C) for about 30-40mins, shaking regularly. Take it out when it’s nice and golden. While it’s cooking, cut the tomatoes into halves or quarters, finely slice the spring onion and add them into a bowl with about 2 tbsp of the vinegar. Add the aubergine once it’s ready and then add the roughly chopped herbs at the end.

Stir everything through and serve! Dollop the hummus on and grab your koftas off the grill and your ready to rock. A bit of your favourite hot sauce is nice over the top if you want an extra kick.

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Enjoy – and let us know how you get on!

Tommy Tonkins (amateur chef  and part of the Fitness Wild community since 2014)