This recipe for Pumpkin and Feta Fritters with Charred Capsicum and Lentil Sprout Salsa is quick and easy and to follow there are tips on pumpkin prepping and a tried and true recipe to take you step by step through how to make these yummy nutritious fritters, so get you sprouts on and shopping list ready...
The humble pumpkin is an Autumn favourite, they are so versatile and go such a long way! Some refrain from using them because of problems with preparing, i.e cutting up these sometime massive specimens can lead to injury!... so I'm going to let you in on a little secret... use an Asian style clever as the large surface area makes it easy to cope with the large scale of this vegetable. Always cut the whole pumpkin in half first, then into equal quarters, so you have a flat edge to make stable before attempting the removal of the skin. Cut from the half way point (of the quarter) in a downwards direction to the board, the flip and do the other side. Then remove the seeds with a large spoon and you are ready to go!
Fritters are full of flavour and a ‘go to’ lunch or easy dinner and are a family favourite. I use a cast-iron pan or a hot plate for fritters. Allow enough room between fritters to flip them easily. Make sure your pan is hot enough to seal the fritters, but not so hot that they burn before the inside is cooked through (very important!)
The chickpea and lentil sprouts in the fritters and in the salsa need to be prepared a couple of days in advance. You can use green, brown or even black dried lentils in the salsa.
There are many ways to sprout and my favourite methods are using this gorgeous Max Labbe pottery sprouter or the more versatile I LOV SPROUTS organic hemp sprouting bags (available from SHOP)
Sprouts are little nutrient bombs and I urge you to have a go making them. If you don't have a sprouter you can also make them easily, but for alfalfa and smaller seeds the sprout bag is the way to go.
Soak overnight covered in water, drain it off in the morning through a sieve. Cover the sieve with a tea towel and rinse the beans again at night then again in the morning until little tails sprout out. They are now ready to use.
Alrighty now to the fritter mix. I've given options to make these vegan and dairy-free, the recipe is already gluten-free so great for friends with dietary requirements and the chickpea flour in these fritters makes these a great protein hit.
At the moment my favourite wild herb onion weed is at it's 'chive' stage here in NZ but in the northern hemisphere they will be enjoying the pretty white flowers. To identify your onion weed chives the have a triangle shape to the stem and will smell oniony. Otherwise chives or spring onions are a happy substitute.
I hope you enjoy this recipe as much as I do and this
and are many other plant-based family friendly recipes in
The Veggie Tree Autumn and Winter Cookbook
available from the SHOP in hard back and Ebook.
PUMPKIN AND FETA FRITTERS WITH SALSA
Vegan | Gluten-Free
Makes 23 fritters.
Gather your ingredients and prepare the following into a large mixing bowl:
1/4 pumpkin, peeled and grated
200g feta, goat or other, cut into small cubes or crumbled
1 clove garlic, crushed
1 handful onion flowers or chives, chopped
100g sprouted, cooked or canned chickpeas
1 c (120g) chickpea flour
1/4 c (30g) tapioca starch
2 tsp baking powder
1/2 tsp salt
1/4 tsp cracked black pepper
Mix together, then make a dip in the centre and add:
100ml milk, dairy or alternative
2 T ground flaxseed mixed with 1/3 c water and left to absorb for 10 minutes
1/3 c (90g) yoghurt, dairy or alternative
Mix together well. Use 2 tablespoons to scoop and shape the fritters. Put a frying pan on the heat and add 2 T of the following oil at a time:
50ml rice bran oil
Place 2-3 fritters in the pan and gently push them flat with a spoon to just under 1cm thick. Fry on a gentle heat until golden brown, flipping to brown the other side. Place on a tray or plate until they are all cooked.
Start the salsa:
1 capsicum, chargrilled, peeled and diced
You can either char the capsicum under the grill or on top of the gas element, turning it over with tongs. When the skin has turned black, pop it into a bowl, cover with a tea towel and let it steam for a bit; this makes it easier to remove the skin. Don’t worry if there are a few little charred pieces of skin still attached, don’t wash them off.
Prepare the following ingredients and add to a small mixing bowl.
1 tomato, diced
1/4 cucumber, cubed
1 handful of parsley, finely chopped
3 sprigs mint, finely chopped
1/2 c lentil sprouts
1 avocado, diced
juice of ½ a lime
2 T extra virgin olive oil
1/4 tsp salt
a few cracks of pepper
Add the diced capsicum and stir everything together. Serve with the fritters.