Pumpkin Farro Fritters

Pumpkin Farro Fritters

These savory fritters are prepared with farro, a hearty whole grain that adds complexity (the good kind!) to texture and flavor.


See more “Au Bon Grain” recipes!


Developed by Zachari Breeding

Ingredients

  • ½ cup olive oil
  • 2 cups canned pumpkin puree
  • ¾ cup cooked farro (prepared according to package instructions)
  • 1 egg
  • ¾ cup packed all-purpose flour
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • ½ teaspoon ground coriander
  • ¼ teaspoon cayenne pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon kosher salt

Directions

  1. Heat oil in a nonstick skillet. In a bowl, combine pumpkin puree, farro, egg, flour, cumin, chili powder, coriander, cayenne pepper, garlic powder and salt.
  2. Scoop ¼-cup portions and place in skillet, pressing each one down to form flat “cakes.” Cook 4 to 5 minutes or until edges start to brown and rise from the pan. Flip and cook another 4 to 5 minutes, or until golden brown on both sides. Blot with paper towels as needed.
  3. Serve hot with goat or blue cheese crumbles and green apple slices. Serves 10.

Cooking Notes

  • Look for plain canned pumpkin with a thick consistency. It should not be labeled “pumpkin pie filling” — these products have added spices. Or, substitute fresh roasted and mashed pumpkin. Choose a large pumpkin, remove the stem, cut into quarters, and remove seeds and interior fibers. Rub olive oil over flesh and place peel-side up on baking sheet. Bake for 40 to 45 minutes at 375°F or until soft. Scoop out flesh, transfer to bowl and mash using a potato masher or ricer.
  • Substitute cornmeal for all-purpose flour to achieve a crispier texture.

Nutrition Information

Serving size: 1 fritter (2 ounces)

Calories: 184; Total fat: 12g; Saturated fat: 2g; Cholesterol: 19mg; Sodium: 114mg; Carbohydrates: 19g; Fiber: 4g; Sugars: 2g; Protein: 4g; Potassium: N/A; Phosphorus: N/A

Note: Nutrition information for potassium and phosphorus in farro not available.

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Zachari Breeding
Zach Breeding, MS, RDN, LDN, FAND, is a Philadelphia-based registered dietitian nutritionist, professional chef and Clinical Nutrition Manager for The Sage: Nutritious Solutions. He is the author of The Slice Plan: An Integrative Approach to a Healthy Lifestyle and a Better You. Connect with Zach on his website, Instagram, Facebook and Twitter.