Low fat Pumpkin Falafel ( Less oil )

Autumn is here,  Autumn is there, Autumn is everywhere and that too in full swing! So !!

I already sneezed quite few times, and I had my flu shot, so from now on double dose of Chai Masala in our tea!

I am not sad that summer is gone, I have many reasons to welcome autumn with open arms. I won't be too hot when the sun shines, it will be just right! No more creepy crawlies in the house and no more hay fever. Okay no more ice creams and smoothies but hot and cosy drinks are back on the menu.

Mornings are golden and crispy, and best highlight of this season is trees with red and golden leaves, they look so pretty, there are leaves to kick and the grounds are positively gleaming as beautiful autumn keep adding more and more vibrant colours to the landscape, reminds me of a Bollywood movie Mohabbatein and it's posters :)

Vegetable patches and farmers markets are flooding with autumn produces, in short autumn has spread it's wings upon us, and entered in our homes and kitchen too, so now for us time to embrace the autumn activities indoors and outdoors.

Autumn lead us more towards to the winter but in a pretty cool way. Halloween party, Bonfire Night, costumes and loads of sweets. Autumn also brings many Indian festivals like Navratri, Dussehra and Diwali. Lot's of fun starts with beautiful fireworks and glorious food !! Every celebration screams for satisfying and yummy food, and it will be more delicious when prepared with the seasonal produce.

If you're looking for a versatile autumn produce , certainly winter squash and pumpkin does the trick. From soups to pie, warm salads to curries and beverages, we can find this seasonal most favourite in all kinds of dishes.

We have been enjoying various kind of dishes like Harissa roasted kabocha and carnival squash, roasted acorn squash with yogurt, Baked acorn squash with chestnut,  Pumpkin and goat cheese salad and last but not least Butternut Squash and Spinach curry.

What I have for you today is a healthy, hearty pan-seared, party dish with fire and spice and a hint of sweetness. Our family favourite dish Pumpkin falafel, not fried but pan-seared served with wholemeal Lebanese flatbread, fresh salad and topped with chilli chutney tzatziki.

Pumpkin cut with a good knife and skilled hands, then tossed with a blend of olive oil, cinnamon and other spices. The sweetness and nutty flavour of the pumpkin flesh is balanced by the fiery heat of chilli and earthy depth of both cumin, coriander and soaked chickpeas. Once mixed with spices and herbs, rolled them up into small balls and cooked and roasted in a Paniyaram pan with very less oil. Once done, Crispy falafel layered on a flatbread, mixed greens , red onion , hummus and sprinkle of hot and creamy Chilli Chutney Tzatziki adds a pop of zing ! ( I mixed spoon of chilli chutney in a bowl of Tzatziki )

Whip up these warm and comfort pumpkin falafel for friends and family any day, these bite-size falafel will be winner, trust me !!

Sometimes I make in large quantity and freeze it for 2-3 weeks. Whenever feel like having them just pop them in hot oven and bake them for 25-30 minutes.

Notes :-
Butternut squash can be used instead of pumpkin.
If you do not have paniyaram pan, make small patties and pan fry them on a very low heat on the stove or bake them in the oven.

Low fat pumpkin falafel, less oil falafel
Mains, Healthy Snacks



These light and comfort pumpkin falafel is a perfect healthy Autumn treat!
prep time: 10 Mcook time: 1 hourtotal time: 1 H & 10 M


  • 400 g Pumpkin peeled and seeded
  • 2 tbsp + 4 tbsp. Olive oil
  • 1 tsp. Chilli flakes
  • 1/2 tsp. Cinnamon powder
  • 1/2 tsp. Fennel seeds crushed
  • per taste Sea salt
  • 1 Red onion chopped
  • 3-4 Garlic cloves
  • 2-3 tbsp. Fresh parsley and coriander
  • 2 tsp. Cumin and coriander powder
  • 1 tsp Red chilli powder
  • 1 tsp. Lemon juice
  • 3-4 tbsp. Wholemeal bread crumbs
  • 2 tbsp. Chickpea flour dry roasted
  • 250g Soaked and drained chickpeas



  1. Preheat the oven to gas mark 6.
  2. Cut the pumpkin into 3-4 cm pieces.
  3. In a bowl add olive oil, salt, cinnamon, chilli flakes and fennel seeds.
  4. Mix and add pumpkin pieces, transfer it on the oven tray and bake about 20-25 minutes.
  5. Leave it to cool for a while.
  6. Once cool place roasted pumpkin in a blender together with all the remaining ingredients except the flour, breadcrumbs and oil.
  7. Blitz to a rough paste.
  8. Transfer the mixture into a bowl, now add bread crumbs and enough flour to make a smooth mix.
  9. Refrigerate the falafel mix to firm a little.
  10. Once you are ready to make, make ping pong ball-shaped sizes, heat the paniyaram pan add few drops of oil.
  11. Cook the falafel balls in a pan for 6-7 minutes on a very low heat till crispy and little brown.
  12. You can semi cook falafel in a paniyaram pan, then bake them in the oven.
  13. Once ready, serve hot.
  14. Enjoy!


Butternut squash can be used instead of pumpkin.
If you do not have paniyaram pan, make small patties and pan-fry them on a very low heat on the stove or bake them in the oven.
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The nutritional information provided is an approximation calculated by an online calculator. Please consult a professional dietitian for nutritional advice.

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  1. Oh my goodness! I could probably eat falafel every single day. Brilliant idea to use pumpkin. They look and sound just perfect. Thank you so much for sharing with MLLA. The roundup should be up in a day or two. Hugs.

  2. Such a fun take on falafel! Looks so good!

  3. Very interesting! I love falafel and I will definitely being trying these pumpkin ones. They sound so flavorful.

  4. I've never tried a pumpkin falafel but I really want one now. What beautiful artistry in your recipe and photos.

  5. YOur pretty pictures have made me want to forget all about summer and move straight to autumn! I love the sound of pumpkin falafels too.

  6. As always..wonderful pictures..I didn't want the post to end..pumpkin falafels sounds like an interesting idea! Pinned it.

  7. Lovely and sweet twist to falafel!! Perfect for this fall :)

  8. A very interesting mixture of pumpkin and normal falafel ingredients. Looks delicious. Love the beautiful autumn shots.

  9. OMG what a beautiful photography... I am die hard fan of your photography skills.. a great recipe, described so beautifully


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