1 C fine bulgur wheat (soaked in 2 C warm water)
2 C mashed cooked pumpkins (about 2½ pounds raw) see hint
      or 16 oz canned pumpkin (not spiced pie filling)
1 C whole wheat flour
½ C water
1 medium onion, chopped
1 clove garlic, finely chopped
½ t salt
½ t ground coriander
½ t grated black pepper
¼ t ground allspice
¼ t ground cumin
1 pinch red or cayenne (to taste)

Soak the bulgur wheat in warm water for 20 minutes, drain. Puree the bulgur wheat and all remaining ingredients in a food processor or blender. Add more flour to thicken, if needed. Shape into croquettes (1 inch round, two inches long) or patties about 2-inches in diameter and about ½ inch thick. In a non-stick pan, fry patties, turning once, until they're lightly brown on both sides, about 2 minutes per side. Serve warm or at room temperature.

6 servings, each 201 calories:   6% from fat (1.44 g),  81% from carbohydrates (44.2 g),  13% from protein (6.2 g).  Sodium 187 mg,  Fiber 6.7 g.

Healing Heart Hint

To cook fresh pumpkin, cut into eighths, place in a large pot of lightly salted water, cover, and simmer over low heat until tender, about 15 minutes. Drain, cut off the peel, and mash. Gently press in a strainer to remove the excess liquid.

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©2000 Dr. Neal Pinckney

Healing Heart Foundation       www.kumu.org