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-safe bowl and cover with cling film. Cook on High for 10 mins or until soft. Tip the chickpeas, garlic, chilli flakes, cumin and half of the parsley into a food processor, then whizz until the chickpeas are finely chopped but not smooth.

  2. Allow the pumpkin to cool slightly, then scoop the flesh from the skin and add to the chickpea mix with some seasoning and the breadcrumbs. Give everything a good stir, then shape into 12 little patties with your hands. Put the falafels on a plate and chill for 10 mins.

  3. Meanwhile, mix the remaining parsley with the grated carrot, onion and feta cheese, then set aside. Heat the grill to Medium, then cook the falafels on a baking tray for 3-5 mins on each side until golden. Split the pitta breads lengthways and fill with the warm falafels and some of the feta salad.

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