Description
These pumpkin falafel pockets are a delicious twist on traditional falafel, combining the natural sweetness of pumpkin with chickpeas, spices, and a tangy feta salad, all wrapped in wholemeal pitta bread. Perfect as a wholesome and tasty vegetarian meal that can be quickly prepared using a microwave and grill.
Ingredients
Scale
Falafel
- 1 kg pumpkins or butternut squash, deseeded and cut into wedges
- 400 g can chickpeas, drained, rinsed and dried
- 1 garlic clove, chopped
- ½ tsp chilli flakes
- 1 tsp ground cumin
- Small bunch parsley, roughly chopped (divided)
- 2 slices white bread, whizzed to crumbs
Salad Filling
- 2 carrots, coarsely grated
- ½ small red onion, finely sliced
- 100 g feta cheese, crumbled
To Serve
- 4 wholemeal pitta breads
Instructions
- Cook the pumpkin: Place the pumpkin wedges in a microwave-safe bowl and cover with cling film. Microwave on High for 10 minutes or until the pumpkin is soft and tender enough to scoop out the flesh.
- Prepare chickpea mixture: Tip the drained chickpeas, chopped garlic, chilli flakes, ground cumin, and half of the chopped parsley into a food processor. Pulse until the chickpeas are finely chopped but not completely smooth, maintaining some texture.
- Combine pumpkin and mix: Once the pumpkin has cooled slightly, scoop the flesh out of the skin and add it to the chickpea mixture along with some seasoning (salt and pepper) and the white bread crumbs. Stir thoroughly to combine the ingredients evenly.
- Form falafel patties: Shape the mixture into 12 small patties using your hands. Arrange the patties on a plate and chill in the refrigerator for 10 minutes to firm up.
- Prepare feta salad: While the falafel chill, combine the remaining chopped parsley with the grated carrots, sliced red onion, and crumbled feta cheese in a bowl. Set aside to let flavors meld.
- Grill the falafel: Preheat the grill to medium. Place the falafel patties on a baking tray and grill for 3-5 minutes on each side or until they turn golden brown and slightly crisp on the outside.
- Assemble pockets: Split the wholemeal pitta breads lengthwise to create pockets. Fill each pocket with warm falafel patties and top with a generous amount of the feta carrot and onion salad. Serve immediately for the best texture and flavor.
Notes
- Chilling the falafel patties before grilling helps them hold their shape better during cooking.
- You can substitute wholemeal pitta with regular pita or flatbreads if preferred.
- If you don’t have a grill, these falafels can also be pan-fried in a little oil until golden and cooked through.
- Adjust the chilli flakes amount to suit your spice preference.
- For a gluten-free option, replace the white bread crumbs with gluten-free breadcrumbs or ground oats.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Grilling
- Cuisine: Mediterranean
Keywords: pumpkin falafel, falafel pockets, vegetarian pitta pockets, grilled falafel, pumpkin chickpea falafel, Mediterranean vegetarian recipe
