Butternut Falafel

Butternut Falafel

This recipe may take a little time to prepare but is well worth it. It may be worth preparing an extra roasted butternut the night before, to save on the roasting time. If you will be roasting butternut anyway, why not make the most of your time, roast extra to be used on another night, follow this link to learn how. 

Falafel is a wonderful little nugget made from chickpeas, which originated in Egypt, and is commonly seen in Middle Eastern cuisine. It pairs well with tatziki and hummus. You can eat it as is with salad or in a wrap, flatbread or pita.

This is a great dish for babies (who are already comfortably eating finger foods), and toddlers as well as the rest of the family.

Read about the Health benefits of Butternut by following this link!

 

Ingredients

1 Cup Dried Chickpeas

1Kg peeled, seeded butternut squash  (about 500g once roasted)

Extra Virgin Olive Oil

⅛ Cup Uncooked Bulgur Wheat

¼ tsp Garlic & Parsley Salt or 2 Cloves Garlic

1 tsp ground Coriander

1 Tbl Smoked Paprika

½ Bunch Chopped Coriander

Juice of 1 Lemon

Salt and Ground Black Pepper to season

½ tsp Baking Powder

½ Cup Chickpea Flour

Oil, for deep-frying

INSTRUCTIONS

Soak the chickpeas in 2 cuos of water, for 12 hours (or overnight)

Preheat the oven to 200 degrees C.

Cut the butternut into 2cm chunks. Follow this link to learn how to peel butternut the easy way, and more.

(You can also slice each butternut in half and roast them with their skins on, scooping the flesh out, once cooked, if you do this, add about 10 minutes to the cooking time)

Place on a roasting tray, drizzle with olive oil, season with sea salt and roast for about 30 minutes until cooked and caramelised around the edges. Remove and let cool.

You can use this time to make tzatziki, hummus or feta dip (recipes and links to come soon)

Once cool, place the butternut flesh into a food processor with all the remaining ingredients, except the baking powder and chickpea flour.

Blitz until just combined (don’t over do it).

Place into a bowl and add the baking powder and chickpea flour, mix until combined and place in the fridge for at least an hour.

Heat oil in a medium sized saucepan (Oil to be at leat 5cm deep) The oil is ready when a small amount of test batter, sizzles when dropped in.

Wet your hands and press the mixture into balls about ta tablespoon per falafel.

Fry in the oil in batches for 6 – 8 minutes until well browned and cooked through. Drain and serve while hot.

 

 

Butternut’s Benefits, Storage & Tips

Butternut’s Benefits, Storage & Tips

One cup of cooked, cubed butternut squash, (205 grams) contains:

  • 82 calories
  • 1.8 grams (g) of protein
  • 0.18 g of fat
  • 21.50 g of carbohydrate,  (4 g of sugar and 6.6 grams of dietary fiber)
  • 84 milligrams (mg) of calcium
  • 1.23 mg of iron
  • 582 mg of potassium
  • 59 mg of magnesium
  • 55 mg of phosphorus
  • 31 milligrams of vitamin C
  • 1144 micrograms (mcg) of vitamin A

Making the most out of your butternut

 

Store

To get the maximum amount of time out of your butternut. Store it in a cool, dark place, where sunlight won’t accelerate ripening. Under these conditions, it should last two to three months. Remember that Butternut is a “Winter Squash” called this, not because  it is harvested in winter, but because it keeps so well.

Freezing

If you are left with more butternut than you need, you can freeze what you don’t use. In fact, you can freeze it cooked or uncooked. Freezing works best with peeled, cubed butternut. Simple take the leftover cubes of butternut, place on a freezer safe tray, spread out and place into the freezer. Once frozen, remove, break up any pieces that may have frozen together, and place into a freezer bag or a freezer-safe container. Label and use within 6-12 months.

Save Your Seeds!

Many people do not realise how delicious butternut seeds are!

Butternut squash seeds are rich in calcium and zinc, they are great as a snack on their own or added to salads.

Here is the basic method to roasting your seeds, Using a tablespoon, scoop the seeds out into a bowl of water, massage the seeds well to separate them from the fiberous pulp.

Remove pulp (if you have a worm farm, give it to the worms, the love it) rinse the seeds in fresh water, to get rid of any remaining pulp.

Dry with a clean tea towel. Spread evenly on a roasting try, drizzle with olive oil, shake the tray and then ass salt and any herbs or spices you prefer. Personally, I love Cajun pumpkin seeds. 5 t salt2 t cayenne pepper, 2 t garlic powder, 2 t sweet paprika, 1 t dried oregano, 1 t dried thyme, 1 t freshly ground black pepper, 1 t onion powder. Combine well, sprinkle evenly ofer seeds and roast at 180C for 10 minutes, tossing half way. Enjoy 🙂