Cozy Fall Feast: Pumpkin Falafel with Burnt Tomato Aubergine Dip, Hummus & Tahini
Cozy Fall Feast: Pumpkin Falafel with Burnt Tomato Aubergine Dip, Hummus & Tahini
As the days get cooler and the leaves start to change, there’s no better time to dive into our Autumn Kitchen Guide at Meet The Vegans. We’re all about embracing seasonal produce and creating simple, cozy meals that make you feel good. This pumpkin falafel recipe is a perfect example of how autumn flavors can shine. With sweet, earthy pumpkin, a smoky burnt tomato aubergine dip, creamy hummus, and a drizzle of tahini, you’ve got the ultimate fall dish that’s packed with flavor and nutrients. It’s a colorful, wholesome way to enjoy the best of the season, and it’s sure to impress your guests (or just treat yourself)!
Why In-Season Pumpkin Falafel?
Fall is the peak season for pumpkin, making it the star ingredient in this dish. Pumpkin adds a touch of sweetness and a beautiful golden hue to the falafel, while also boosting its nutritional value with fiber, vitamins, and antioxidants. Not only does this dish celebrate fall’s finest produce, but it also brings together rich, warming spices that perfectly complement the season.
5 Health Benefits of Pumpkin Falafel with Burnt Tomato Aubergine Dip, Hummus, and Tahini – A Perfect Fall Dish
Rich in Fiber
Pumpkin is a fantastic source of dietary fiber, which promotes healthy digestion and keeps you feeling full for longer . This is perfect for maintaining balanced energy levels throughout the day.High in Antioxidants
Aubergines (eggplants) are packed with antioxidants like nasunin, which can protect your body from cellular damage . Plus, the burnt tomato dip adds even more antioxidants from lycopene, known for its heart health benefits .Heart-Healthy Fats
Tahini, made from sesame seeds, is rich in healthy fats, specifically monounsaturated fats. These fats help improve cholesterol levels and support heart health .Plant-Based Protein Power
Chickpeas, which make up the base of both the pumpkin falafel and the hummus, are an excellent plant-based protein source, supporting muscle growth and repair . They also contribute to steady blood sugar levels.Boosts Immune System
The combination of garlic in the hummus and the antioxidant-rich pumpkin is great for your immune system . Garlic is known for its antibacterial properties, while pumpkins are high in beta-carotene, which converts into vitamin A, essential for immune health.
5 Reasons Why Using In-Season Produce Is Essential for Flavor, Nutrition, and Sustainability
Better Flavor: Fruits and vegetables harvested during their peak season tend to be fresher and more flavorful. When crops are naturally ripened, they develop a richer taste and texture, unlike off-season produce that may be harvested early and artificially ripened during transportation.
Nutritional Benefits: In-season produce is often more nutrient-dense. When fruits and vegetables are picked at the right time, they retain more vitamins, minerals, and antioxidants, providing the maximum health benefits.
Cost-Effective: Seasonal produce is more abundant, leading to lower prices due to increased supply. Purchasing in-season fruits and vegetables can save you money compared to buying out-of-season produce, which often comes with added transportation and storage costs.
Environmental Sustainability: Buying in-season produce supports local farmers and reduces the carbon footprint associated with long-distance transportation. It minimizes the need for energy-intensive storage, refrigeration, and artificial ripening processes, making it an eco-friendly choice.
Supports Local Economy: Choosing in-season produce often means supporting local farms and markets. This not only helps boost the local economy but also ensures that you’re eating food that hasn’t traveled long distances, preserving its freshness and quality.
Pumpkin Falafel
This Pumpkin Falafel recipe is a delicious autumn twist on a classic dish, featuring roasted Red Kuri pumpkin and soaked chickpeas for a hearty, flavorful base. The combination of fresh herbs, warm spices like cumin and zatar, and toasted sesame seeds gives these falafels a rich, earthy taste. Whether you choose to fry them for a crispy finish or bake for a lighter option, these falafels are perfect served with hummus, tahini, or wrapped in warm pita. A perfect way to embrace in-season produce and enjoy the flavors of fall!
- Prep Time: 15
- Cook Time: 30-40
- Total Time: 45-55
Ingredients
- 1 cup dried chickpeas (soaked overnight)
- 1/2 small roasted Red Kuri pumpkin (about 1 cup, mashed)
- 1/2 cup fresh parsley, chopped
- 1/2 cup fresh coriander, chopped
- 1 small onion, finely diced
- 3 cloves garlic, minced
- 1 tbsp toasted sesame seeds
- 1 tsp ground cumin
- 1 tsp paprika
- 1 tsp ground zatar
- 1/2 tsp ground coriander
- 1/2 tsp baking soda
- Salt and pepper to taste
- Olive oil (for frying or brushing if baking)
Instructions
Soak the Chickpeas:
- Place dried chickpeas in a large bowl and cover with water and baking powder. Soak overnight or for at least 12 hours. Drain and rinse well before using.
Roast the Pumpkin:
- Preheat the oven to 180°C (350°F). Cut the Red Kuri pumpkin into halves, remove seeds, and place it on a baking tray. Roast for about 30-40 minutes until tender. Once cooked, scoop out the flesh and mash it. Set aside.
Prepare the Falafel Mix:
- In a food processor, add parsley, coriander, onion, and garlic. Pulse until the mixture is coarse but blended.
- Drain soaked chickpeas and add to the bowl including roasted pumpkin,toasted sesame seeds, cumin, paprika, zatar, ground coriander, salt, and pepper. Blend again until everything is evenly combined, but not completely smooth—keeping some texture is key.
Form the Falafel:
- Take about 1-2 tablespoons of the falafel mixture and roll it into a ball or flatten slightly into a patty. Repeat until all the mixture is used up.
Option 1: Frying the Falafel:
- Heat about 1/2 inch of olive oil in a pan over medium heat. Once the oil is hot, add falafel balls or patties and fry for 3-4 minutes on each side until golden brown. Drain on a paper towel-lined plate.
Option 2: Baking the Falafel:
- Preheat the oven to 200°C (400°F). Place falafel balls or patties on a parchment-lined baking sheet. Brush each one lightly with olive oil. Bake for 20-25 minutes, flipping halfway, until golden and crispy on the outside.
- Preheat the oven to 200°C (400°F). Place falafel balls or patties on a parchment-lined baking sheet. Brush each one lightly with olive oil. Bake for 20-25 minutes, flipping halfway, until golden and crispy on the outside.
Notes
Roasting the Pumpkin: Roasting the Red Kuri pumpkin adds a natural sweetness and depth of flavor, making the falafel rich and earthy.
Soaked Chickpeas: Using raw chickpeas soaked overnight gives the falafel a traditional texture and helps them hold together without needing flour.
Herbs & Spices: Fresh coriander, parsley, paprika, cumin, and zatar infuse the falafel with bold Middle Eastern flavors, while toasted sesame seeds add a nutty crunch.
Frying vs. Baking: For a crispy, golden crust, frying is ideal. However, baking offers a healthier, oil-free alternative without sacrificing flavor.
Serving Suggestions: These falafels pair beautifully with hummus, tahini, or a fresh vegetable salad. Serve in wraps, pita, or alongside roasted veggies for a complete meal.
Nutrition
- Calories: 657
- Fat: 26g
- Carbohydrates: 77.3g
- Fiber: 41.3g
- Protein: 25g
Charred Aubergine Dip
This Charred Aubergine & Tomato Dip combines the smoky flavors of grilled aubergine and roasted garlic with a rich, tangy tomato base. Balanced with sweet maple syrup and balsamic glaze, it’s a hearty, flavorful addition to any meal. We’re pairing it with creamy hummus and pumpkin falafel for the ultimate fall-inspired spread. Perfect for sharing or enjoying as a satisfying, plant-based meal.
- Prep Time: 15
- Cook Time: 45
- Total Time: 60
Ingredients
- 1 large aubergine (eggplant), sliced in half lengthwise
- 1 medium onion, cut into quarters
- 1/2 bulb garlic, unpeeled
- 1 tin (400g) chopped tomatoes
- 3–4 sundried tomatoes, finely chopped
- 1 tbsp tomato paste
- 1 tbsp balsamic glaze
- 1 tbsp maple syrup
- 2 tbsp good quality olive oil (plus extra for grilling)
- 1 tsp mixed herbs (oregano, thyme, rosemary)
- Salt and pepper to taste
Instructions
Grill the Aubergine and Onion:
- Preheat a cast iron griddle pan over medium-high heat.
- Lightly oil the cut sides of the aubergine and the onion quarters.
- Place the aubergine, cut side down, and onion quarters onto the griddle pan.
- Grill for about 5-7 minutes until charred, then flip and grill for another 5 minutes on the other side.
Roast with Garlic:
- Preheat the oven to 180°C (350°F).
- Once the aubergine and onion are charred, transfer them to a baking tray.
- Add the 1/2 bulb of garlic (unpeeled) to the tray and drizzle everything with olive oil.
- Roast in the oven for about 20-25 minutes until the aubergine is soft and the garlic is roasted.
Prepare the Tomato Base Sauce:
- In a large pan, heat 2 tbsp of olive oil over medium heat.
- Add the tin of chopped tomatoes and sundried tomatoes.
- Stir in the tomato paste, mixed herbs, balsamic glaze, and maple syrup.
- Cook the sauce down for 10-15 minutes, stirring occasionally.
Combine the Ingredients:
- Once the aubergine, onion, and garlic are roasted, allow them to cool slightly.
- Roughly chop the aubergine and onion.
- Squeeze out the roasted garlic cloves from their skins and chop them.
- Add the roasted vegetables and garlic into the tomato sauce, stirring to combine.
Simmer the Dip:
- Let the mixture cook down for another 20-25 minutes on low heat, allowing the flavors to meld together.
- Season with salt and pepper to taste.
Notes
- Charred Flavor: Grilling the aubergine and garlic adds a deep, smoky flavor to the dip.
- Balance of Sweet & Tangy: Maple syrup and balsamic glaze bring a sweet-tangy balance to the tomato base.
- Texture: Roughly chopping the roasted vegetables adds a rustic texture, making the dip hearty.
- Make-Ahead Friendly: This dip can be made ahead of time and stored in the fridge for up to 3 days.
- Versatile: Pair with pumpkin falafel and hummus, or use as a spread on sandwiches or as a topping for roasted veggies.
- Customization: Adjust sweetness, tanginess, or seasoning to your taste by playing with the maple syrup, balsamic, and spices.
Nutrition
- Calories: 150
- Sugar: 6g
- Sodium: 320mg
- Fat: 11g
- Saturated Fat: 1.5g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 3g
Easy Hummus
This easy homemade hummus is the perfect complement to our pumpkin falafel and charred aubergine tomato dip. Made with soaked chickpeas, tahini, and fresh lemon juice, it adds a creamy, rich layer to the dish, balancing the smoky flavors of the aubergine and the hearty, pumpkin falafel. Together, they create a delicious, plant-based trio that’s perfect for fall feasting.
- Prep Time: 10
- Total Time: 15
Ingredients
- 1 cup dried chickpeas (soaked overnight)
- 3 tbsp tahini
- 2 tbsp olive oil
- 2 cloves garlic
- Juice of 1 lemon
- 1 tsp ground cumin
- 1/2 tsp salt (or to taste)
- 1/4 cup water (or more, depending on desired consistency)
- Paprika (for garnish)
- Extra olive oil (for drizzling)
Instructions
Prepare the Chickpeas:
- Drain the soaked chickpeas and place them in a large pot. Cover with water and bring to a boil. Lower the heat and simmer for 45–60 minutes or until the chickpeas are soft and tender.
- Drain the cooked chickpeas, reserving some of the cooking liquid.
Blend the Hummus:
- In a food processor, add the cooked chickpeas, tahini, olive oil, garlic, lemon juice, cumin, and salt.
- Blend on high, gradually adding water or the reserved cooking liquid until you achieve a smooth and creamy consistency.
Adjust Seasoning:
- Taste the hummus and adjust seasoning by adding more salt, lemon juice, or cumin if needed.
Nutrition
- Serving Size: full batch
- Calories: 1117
- Sugar: 16.1
- Sodium: 1670mg
- Fat: 53
- Carbohydrates: 139
- Fiber: 39
- Protein: 47
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