If there’s one thing about me you’ll learn, it’s that I’m a big on reducing food waste. Growing up, my family believed that you were brought into this world with a certain amount of ‘good fortune’ (‘福’ or ‘Fu2’), and as you live your life, you either accrue more, or you use it all up. Wasting food was one that would cause your ‘good fortune’ to go to waste. My grandmother always said that each grain of rice was a drop of sweat from the hard working farmer who made our meal possible. Today, the Food and Agriculture Organization estimates up to one third of the food produced worldwide is wasted (FAO, 2018). Imagine if we could reduce that – and do it right in our own homes! Time to get creative, shall we?
This recipe was developed from one of my experiments trying to use up a pumpkin we picked up at the local Pumpkin Patch back in October. That’s the amazing thing about winter vegetables: their resilience outer shell means that they keep well. I cut the pumpkin open by slicing down the middle, placed it seed-face down on a baking pan and roast at 400 degrees Fahrenheit for an hour until tender. Once cool enough to work with, the flesh of the pumpkin should come right off with a spoon. The seeds can be spread on the pan and baked until golden. The only thing left to discard is the thin layer of roasted pumpkin skin.
Tandoori Pumpkin Patty
MAKES: 8 Servings
PREPARATION TIME: 15 MINUTES (If using pumpkin puree)
COOK TIME: 30 MINUTES.
EQUIPMENT: MEASURING CUPS AND SPOONS, CUTTING BOARD, KNIFE, BAKING TRAY AND OVEN OR CAST IRON PAN.
- 1 1/2 Cup (375 mL) Chickpea, Drained, Patted Dry
- 1/2 cup (125 mL) Whole Grain, Cooked (Quinoa or Sorghum both work well)
- 3/4 Cup (190 mL) Frozen Vegetables (I used Spinach), Defrosted (sieved to remove excess water)
- 1 1/2 Cup (375 mL) Pumpkin Puree
- 2 Cloves Garlic, Minced
- 3 Tbsp (45mL) Tahini (or substitute with almond butter)
- Seasoning (this is where you get to go creative, but to get you started, here’s for a Tandoori flare):
- 1 Tbsp (15mL) Turmeric
- 1 Tbsp (15mL) Tandoori Masala
- 1/4 tsp Cumin
- 1/4 tsp Ginger
- 1/4 Cup (60mL) Parsley, Finely Chopped (or substitute with Cilantro)
- 1/4 tsp sea salt and black pepper, plus more to taste
- 1/2 cup (125mL) Pumpkin Seed, powdered
- 1 Tbsp (15 mL) Vegetable Oil
- Add chickpeas and vegetables to a food processor or blender and mix/pulse to combine, scraping down sides as needed until thoroughly combined.
- Add pumpkin puree, parsley, garlic, turmeric, tandoori masala, tahini, cumin, ginger, salt, pepper, and pulse/mix to combine.
- In a separate, tall vessel (a smoothie cup works great), blitz pumpkin seeds using a food processor or blender until powdery/bread-crumb consistency. Set aside in a wide-rimmed plate.
- Spoon about 3 tablespoons patty mixture, flatten slightly and roll into pumpkin seed flour until the outer surface is completely covered.
- For Baking:
- Place on a lightly greased baking tray.
- Brush the top of each falafel lightly with oil.
- Bake at for 350 degrees Fahrenheit 20-25 minutes until golden. Remove from oven at 10 minutes to flip.
- For Cooking In A Skillet:
- Heat a large skillet over medium heat and add enough oil to generously coat the pan
- Once the oil is hot, add patties into the pan.
- Cook for a total of 4-5 minutes, flipping when the underside is deep golden brown.
Enjoy fresh with a your favourite burger sauce and toppings. Leftovers keep well in the fridge for up to several days, or keep in the freezer for up to a month.
Per Serving (1 cup, or 250mL)
Calories: 185 kcal
Fat: 10 g
Carbohydrates: 18 g
Fiber: 5 g
(Net Carbohydrate: 13 g)
Protein: 8 g
A source of:
Nearly 1 servings of “Vegetables” and 1 serving of Meat and Alternatives from Canada’s Food Guide