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 400g organic free-range chicken thigh fillets, chopped into large pieces 1 tbsp olive oil or avocado oil 2 cloves garlic, finely chopped 1 tsp fresh ginger, grated (optional) 1 cup green beans, trimmed 1 cup broccolini, chopped 1 cup broccoli florets 1 cup snap peas ½ cup shelled edamame beans (fresh or frozen) 1–2 tbsp tamari or soy sauce Cracked black pepper, to taste Optional: squeeze of lemon or lime juice Wild Rice & Quinoa Base ½ cup wild rice½ cup quinoaWater as per packet instructions Pinch of salt2 tbsp hemp seeds (to finish) To Serve (optional) Sliced spring onion Sesame seedsExtra cracked pepper Instructions Step 1 - Cook the wild rice & quinoa Rinse both grains well. Cook separately or together according to packet instructions (wild rice takes longer). Once cooked, fluff and combine. Season lightly with salt and set aside. Step 2 - Cook the chicken Heat oil in a large pan or wok over medium-high heat. Add chicken and cook for 5–6 minutes, turning until lightly golden and mostly cooked through. Step 3 - Add aromatics Add garlic and ginger. Stir for 30–60 seconds until fragrant. Step 4 - Add the greens Add green beans, broccolini, broccoli, snap peas and edamame. Stir-fry for 3–5 minutes until vegetables are tender-crisp and bright green. Step 5 - Season Add tamari or soy sauce and cracked black pepper. Toss well to coat. Finish with a squeeze of lemon or lime if desired. Step 6 - Assemb le the bowls Spoon wild rice & quinoa into bowls. Top with chicken and greens. Sprinkle with hemp seeds, spring onion and sesame seeds if using. Nutrition and Cooking Times Prep time: 15 minutes | Cook time: 25 - 30 minutes Serves: 2 adult servings Nutrient Value: Calories: 680cal | Protein: 43g | Fat: 24g | Carbohydrates: 48g
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