Butternut Chickpea Rissoles – Low Fructose & Gluten Free


Tonight’s dinner came to us courtesy of a friend who left a butternut pumpkin/squash in our pantry over a month ago. Thanks, Seb! I had intended to make soup out of it but we couldn’t agree on how we wanted it flavoured so it just kept sitting there, in the pantry, annoying me. If you haven’t guessed yet, Ev and I get easily annoyed by clutter.

Well a couple of days ago someone suggested chickpea (garbanzo bean) fritters to me and a giant light bulb turned on in my head. This was how I could use up the butternut pumpkin!

The flaxseeds in these rissoles – like many other seeds – are very high in Omega-3 fatty acids, which are “essential” in that your body can’t make them itself so you must get them from your diet. Non-vegetarian sources include fish and squid. If you are following a vegetarian diet, it’s important to replace your meat sources of these fatty acids with another source such such as seeds.

The following recipe really just follows the rule of using flour to bind your wet ingredients into a dough, then add some flavours. Nothing to it, really. I really couldn’t decide whether they should be called fritters, rissoles or croquettes but I suppose that doesn’t matter. These brought rissoles to my mind, so that’s what I named them.

Note: I have had a couple of questions regarding the safety of chickpeas (garbanzo beans) for FM. The last time I looked and as far as I could tell now while double checking, chickpeas aren’t high in fructose but another FODMAP – galacto-oligosaccharides, or GOS’s. Other foods high in GOS’s include legumes and lentils. I don’t react to all FODMAPs, mostly fructose and too much lactose, so these are safe for me.

Butternut Chickpea Rissoles

Makes 15, serves 5 for dinner with a salad.

  • 2 x 15 oz/425 g cans of chickpeas, drained – about 2 3/4 cups
  • 1 cup pureed butternut pumpkin – this was the thin end of ours
  • 1/3 cup flaxseeds
  • 1/4 cup GF plain flour
  • 2 tbsp. chopped fresh green chives – the green part is low FODMAPS, the white is high
  • 2 tsp. ground cumin
  • 1/2 tsp. asafoetida or 1 clove garlic, grated
  • 1/2 tsp. coriander seeds, crushed
  • salt to taste
  • GF breadcrumbs/crushed corn cereal to coat

Slice off the thin/top part of your butternut pumpkin, cut off the skin and chop it into discs about 2 cm thick. Bake at 180 C/350 F for 30 minutes until soft in the middle. Test with a fork.

Butternut Chickpea Rissoles

Let them cool for ten or so minutes then puree them together with the chickpeas.

Add the flaxseeds, flour, chives, spices and salt. Mix thoroughly.


Take an egg-sized heap of mixture into your hand and mould it into a disc about 5 cm in diameter and 2 cm thick. Next, coat it in the crumb mixture of your choice and put aside while you finish shaping the rest of the rissoles.


You have two cooking options.

  1. Bake at 180 C/350 F for 20-25 minutes.
  2. Pan fry in olive oil for approx. 2 minutes a side.

I baked this batch. As the pumpkin and chickpeas are already cooked, it is more about heating the mixture through than cooking to soften their texture.

Serve with a side salad – ours included lettuce, tomato, cucumber, feta cheese and balsamic vinegar – and pair with a sauce such as my spiced capsicum (bell pepper) sauce. They both have similar spice profiles, including cumin, so they are a good match. Ev, of course, put Sriracha on his. He would eat that with ice cream if he could.

Lastly, enjoy 🙂

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