Pumpkin falafel pockets

Make some magic in your microwave with these easy-to-prepare pumpkin or butternut squash pockets

  • Prep:20 mins
    Cook:30 mins
    Plus chilling
  • Easy

Nutrition per serving

  • kcal 346
  • fat 8g
  • saturates 4g
  • carbs 54g
  • sugars 9g
  • fibre 9g
  • protein 17g
  • salt 1.91g


  • 1kg pumpkins or butternut squash, deseeded and cut into wedges
  • 400g can chickpeas, drained, rinsed and dried
  • 1 garlic clove, chopped
  • ½ tsp chilli flakes
  • 1 tsp ground cumin
  • small bunch parsley, roughly chopped
  • 2 slices white bread, whizzed to crumbs
  • 2 carrots, coarsely grated
  • ½ small red onion, finely sliced
  • 100g feta cheese, crumbled
  • 4 wholemeal pitta breads to serve


  1. Put the pumpkin in a microwave-safebowl and cover with cling film. Cook onHigh for 10 mins or until soft. Tip thechickpeas, garlic, chilli flakes, cumin andhalf of the parsley into a food processor,then whizz until the chickpeas are finelychopped but not smooth.

  2. Allow the pumpkin to cool slightly, thenscoop the flesh from the skin and add tothe chickpea mix with some seasoningand the breadcrumbs. Give everything agood stir, then shape into 12 little pattieswith your hands. Put the falafels on aplate and chill for 10 mins.

  3. Meanwhile, mix the remaining parsleywith the grated carrot, onion and fetacheese, then set aside. Heat the grill toMedium, then cook the falafels on abaking tray for 3-5 mins on each side untilgolden. Split the pitta breads lengthwaysand fill with the warm falafels and someof the feta salad.

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