May 18, 2020
Pumpkin Falafels
Add roasted pumpkin to your homemade falafels. Enjoy them in a salad, stuffed inside pita pocket, or on their own.
INGREDIENTS
- 1 medium red onion , finely chopped
- 800g chickpeas , canned, rinsed and drained
- 750g pumpkin , roasted and chopped
- 3 cloves garlic , crushed
- 1 ½ tsp ground cumin
- 1 ½ tsp ground coriander
- 1 whole fresh red chilli , finely chopped
- 2 tbs fresh coriander , chopped
- 2 tbs fresh flat-leaf parsley , chopped
- 150g plain yoghurt
- 2 tbs lemon juice
- Olive oil spray, 1 x 3 second sprays
METHOD
- Preheat oven to 220°C. Lightly spray a non-stick saucepan with oil and heat over medium heat. Cook onion, stirring, for 8-10 minutes or until softened. Transfer to a plate.
- Process chickpeas in a food processor until a chunky puree forms. Mash pumpkin in a large bowl. Add onion, chickpeas, 2 garlic cloves, cumin, coriander, chilli, coriander and parsley. Shape mixture into 12 balls and place on a baking tray lined with baking paper. Chill for 20 minutes.
- Bake falafels for 20-30 minutes or until golden. Meanwhile, combine yoghurt, lemon juice and remaining garlic in a small bowl. Serve falafels with yoghurt dressing.
NOTES
- Great served with mixed salad leaves.
- If you don’t have a food processor, using a fork or masher for the chickpeas works well.
- For the yogurt, you can use dairy free versions to keep this meal vegan or try making a dairy free version yourself – recipe here
- Prep time: 20 min Cook time: 40 min Serves: 4 Difficulty: Easy
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Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g
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