Pumpkin Seed Poppers

·
·
< 1 min read
Summary

These bite-size appetizers come with plenty of fiber, magnesium, and tryptophan, plus lots of flavor. They’re very fast to prepare if you have leftover brown rice or quinoa, and some prepared roasted red peppers on hand. The flavors might remind you of pizza!

Yields5 ServingsPrep Time20 minsCook Time20 minsTotal Time40 mins

Ingredients

 1 cup organic brown rice (precooked/cooled, or 1 cup, packed, precooked/cooled quinoa)
 1 cup roasted pumpkin seeds (see note)
 ½ cup packed organic red bell peppers (roasted, (can use jarred, just drain)
 1 tbsp organic tomato paste
 ¼ cup green onions (+1/12 cup if needed)
 1 ½ tbsp balsamic vinegar
 1 medium garlic clove
 1 tsp dried oregano
 1 tsp dried basil
 ¾ tsp salt (optional)
 ½ tsp blackstrap molasses
 ½ cup organic rolled oats
 2 tbsp roasted pumpkin seeds to pulse in, optional

Directions

1

In a food processor, add all ingredients except oats and 2 Tbsp pumpkin seeds.

2

Puree until well-combined, scraping down the bowl as needed.

3

Add oats and pulse through several times to incorporate.

4

Add the pumpkin seeds, and pulse in again, just to slightly incorporate but keep some texture.

5

If possible, refrigerate for about an hour.

6

When ready to bake, preheat oven to 375°F. Take scoops of mixture (about 1–1 ½ Tbsp; should yield 18–20 poppers), and place on a baking sheet lined with parchment paper.

7

Bake for 18–20 minutes, until golden or just firm to the touch (do not over-bake, they will dry out).

8

Remove, and serve with pasta and tomato sauce, or with baked potatoes.

Chef's Notes

Pumpkin Seeds
You can toast up the pumpkin seeds yourself, or purchase them roasted. To roast yourself, use raw pumpkin seeds and place on a baking sheet lined with parchment paper. Bake at 400 degrees for about 7–9 minutes, stirring once and watching closely. They turn from golden to burned quickly. If using store-bought, many brands are salted when roasted. If so, reduce the salt in the ingredients to just a rounded ¼ teaspoon.

Switch Things Up!
Instead of forming balls, shape into patties for burgers. Bake on a parchment-lined baking sheet at 400 degrees for about 20 minutes, turning patties once halfway through baking.

Serving Suggestions
Serve with a whole-grain pasta of choice. For gluten-free choices, opt for brown rice pasta, or a legume-based pasta (red lentil or chickpea). You can also serve these over veggie noodles like zucchini pasta. Try them as “meatball subs,” filling whole grain buns with the poppers, veggies you love, and a warm marinara sauce.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to one month.

Recipe by Dreena Burton

Ingredients

 1 cup organic brown rice (precooked/cooled, or 1 cup, packed, precooked/cooled quinoa)
 1 cup roasted pumpkin seeds (see note)
 ½ cup packed organic red bell peppers (roasted, (can use jarred, just drain)
 1 tbsp organic tomato paste
 ¼ cup green onions (+1/12 cup if needed)
 1 ½ tbsp balsamic vinegar
 1 medium garlic clove
 1 tsp dried oregano
 1 tsp dried basil
 ¾ tsp salt (optional)
 ½ tsp blackstrap molasses
 ½ cup organic rolled oats
 2 tbsp roasted pumpkin seeds to pulse in, optional

Directions

1

In a food processor, add all ingredients except oats and 2 Tbsp pumpkin seeds.

2

Puree until well-combined, scraping down the bowl as needed.

3

Add oats and pulse through several times to incorporate.

4

Add the pumpkin seeds, and pulse in again, just to slightly incorporate but keep some texture.

5

If possible, refrigerate for about an hour.

6

When ready to bake, preheat oven to 375°F. Take scoops of mixture (about 1–1 ½ Tbsp; should yield 18–20 poppers), and place on a baking sheet lined with parchment paper.

7

Bake for 18–20 minutes, until golden or just firm to the touch (do not over-bake, they will dry out).

8

Remove, and serve with pasta and tomato sauce, or with baked potatoes.

Pumpkin Seed Poppers