The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Gosh! Falafels with Moroccan Courgette Stew
Our Gosh! ready-to-eat falafels make mealtimes a breeze. A rich tomato sauce studded with courgette and bursting with vibrant Moroccan spices. Fibre-dense brown rice to mop up all that delicious sauce. Vitamin-rich tenderstem broccoli on the side. Sprinkle with walnuts and dinner is ready.
1/3 daily fibre
8 plants
Low sat fat
Serving size
Ingredients
- 40g walnuts (Nuts)
- 240g Tenderstem broccoli
- 2 courgette
- 1 handful of fresh flat-leaf parsley
- 4 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 200g brown rice (brown rice (100%))
- 2 tbsp Moroccan seasoning (Cumin, Coriander, Mint, Garlic, Caraway Powder, Paprika Flakes, Chilli Powder, Cayenne Pepper)
- 390g chopped tomatoes (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 1 onion
- 3 garlic clove
- 18 Moroccan falafels with sweet dates, lemon & parsley (Chickpeas (39%) (Water, Chickpeas), Cauliflower, Onion, Dates (9%), Rapeseed Oil, Potato Flake, Sweet Potato, Dried Red Pepper (3%), Garlic Puree (Water, Garlic Granules), Coriander, Lemon Juice Concentrate, Salt, Parsley, Raising Agent (Sodium Bicarbonate), Ground Coriander, Ground Paprika, Ground Cumin, Ground Cinnamon, Mint, Ground Black Pepper, Chilli Flake.)
Nutritional Information
Calories: 638
Protein: 18g
Carbs: 77g
Fat: 27g
Gosh! Falafels with Moroccan Courgette Stew
Our Gosh! ready-to-eat falafels make mealtimes a breeze. A rich tomato sauce studded with courgette and bursting with vibrant Moroccan spices. Fibre-dense brown rice to mop up all that delicious sauce. Vitamin-rich tenderstem broccoli on the side. Sprinkle with walnuts and dinner is ready.
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Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas mark 7 / air fryer 180C
- Line a baking tray with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a sieve, a medium frying pan & a medium saucepan
Get the rice on
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain.
Prep & soften the veg
- Finely dice the onion. Finely chop or crush the garlic.
- Thinly slice the courgette into half-moons.
- Heat a medium frying pan with 1 tbsp oil on medium heat. Once hot, add the onion, garlic and courgette and cook for 5 mins, until softening.
Build the dish
- Add the spice mix to the pan, cook for 1 min, then add the chopped tomatoes and sundried tomato paste.
- Simmer for 8-10 mins, until slightly thickened. Season with salt and pepper.
- Place the falafels on a lined baking tray and bake for 5-7 mins (air fryer 5-6 mins), until piping hot.
Last bits
- Bring a medium saucepan filled with salted hot water to a boil.
- Trim the broccoli then add to the saucepan. Boil for 3-4 mins, until cooked, then drain.
- Roughly chop the walnuts and parsley for garnish.
Plate up
- Serve the tomato and courgette stew, topped with the falafels and the broccoli and rice on the side.
- Sprinkle over the walnuts and parsley.
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