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Pumpkin And Ginger Felafels With Mango Salsa Recipe

Pumpkin And Ginger Felafels With Mango Salsa Recipe

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Pumpkin And Ginger Felafels With Mango Salsa

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Ingredients

Count

Nutrition

318

Calories

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Ingredients:

Serving

250 g firm pumpkin
425 g cannellini ( butter) beans, well drained
2 tsp prepared garlic
1 tsp prepared ginger
1 tblsp chopped fresh chilli
3 cups fresh breadcrumbs ( preferably wholemeal)
1/2 cup low-fat plain yoghurt
mango salsa
425 g mangoes, well drained
2 spring onions, finely sliced
1 tblsp chopped fresh coriander
1 tblsp chopped fresh mint
2 red chillies , deseeded and finely sliced

Directions:

1. Peel the pumpkin and remove the seeds. Cook in a little boiling water until tender. Drain well and return to the pan to dry out over a medium heat for 2-3 minutes.
Put the pumpkin, well-drained beans, garlic, ginger, chilli and 1 1/2 cups breadcrumbs into a food processor. Season with salt and pepper and pulse to mix.
Mould tablespoonfuls into 24 baby felafel patties. Roll the patties in the remaining breadcrumbs.
Heat a little oil in a non-stick pan and when hot, cook the falafels for about 5 minutes until golden, turning once during cooking.
Mix the hummus and yoghurt together. Serve the falafels topped with the Mango Salsa and a little yoghurt.
Mango Salsa
In a bowl combine the mangoes, spring onions, coriander, mint and chillies.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	318.44 Kcal (1333 kJ)
Calories from fat	16.14 Kcal
		% Daily Value*
Total Fat	1.79g	3%
Sodium	530.53mg	22%
Potassium	419.39mg	9%
Total Carbs	60.77g	20%
Sugars	20.47g	82%
Dietary Fiber	6.91g	28%
Protein	8.67g	17%
Vitamin C	45.8mg	76%
Iron	3.6mg	20%
Calcium	110.2mg	11%

Amount Per 100 g
Calories	64.8 Kcal (271 kJ)
Calories from fat	3.28 Kcal
		% Daily Value*
Total Fat	0.36g	3%
Sodium	107.96mg	22%
Potassium	85.34mg	9%
Total Carbs	12.37g	20%
Sugars	4.17g	82%
Dietary Fiber	1.41g	28%
Protein	1.76g	17%
Vitamin C	9.3mg	76%
Iron	0.7mg	20%
Calcium	22.4mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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