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
Ingredients 1 lb. boneless skinless chicken breast, cut into bite-sized cubes 1 tablespoon olive oil or avocado oil, divided ½ medium yellow onion, diced 1 medium red bell pepper, diced 2 garlic cloves, minced 1 (15-ounce) fire-roasted diced tomatoes 1 (14-ounce) can full-fat coconut milk 1 (15-ounce) can chickpeas, drained and rinsed 1 (12-ounce) bag frozen cauliflower florets 2 tablespoons curry powder ½ teaspoon ground turmeric ¼ teaspoon dried ginger (or 1 teaspoon fresh peeled ginger, grated or finely minced) ½ teaspoon fine salt Pinch of black pepper 2 large handfuls fresh baby spinach (about 3 ounces) Optional For Serving: Chopped fresh cilantro, steamed rice, and lime wedges Instructions Step 1 Place a large skillet over medium-high heat. Add 2 teaspoons of oil and swirl to coat. Add the chicken and cook, 5-6 minutes, until almost cooked through, stirring occasionally. Step 2 Remove the chicken to a clean plate and set aside. Step 3 To the pan, add the remaining 1 teaspoon of oil to the skillet and swirl to coat. Add the onions and peppers and cook for 5 minutes or until the onions start to soften, stirring occasionally. Add the garlic and continue cooking for 1 minute or until fragrant. Step 4 Add the cooked chicken back to the pan along with the tomatoes (and their juice), coconut milk, drained chickpeas, frozen cauliflower, curry powder, turmeric, ginger, salt, and pepper. Stir to combine. Bring just to a boil. Reduce the heat, cover, and simmer for 10 minutes, stirring once or twice. Step 5 Remove the lid from the skillet and add the spinach. Stir and allow the spinach to wilt, 2-3 minutes, then serve over steamed rice with chopped cilantro and lime wedges. Nutrition and Cooking Times Prep time: 10 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 375cal | Protein: 26g | Fat: 17g | Carbohydrates: 29g |
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