Roasted pumpkin, sage and couscous fritters

Recipe Image

Total Time:    45 minutes

Nutritional per serving
Calories: 106 kcal
Fat: 8 g
Protein: 3 g
Carbohydrates: 16 g

These Pumpkin, Sage and Couscous Fritters are super easy to make, taste amazing and a relatively low in calories per serving.


Makes 12 servings (patties)  

  • 850g pumpkin, peeled, seeded, cut into 3cm pieces
  • 2 garlic cloves, thinly sliced
  • 2 tablespoons sage leaves, torn
  • 1 tablespoon honey
  • 4 tablespoons olive oil
  • 200g couscous, wholewheat, dried
  • 45g pine nuts, toasted
  • 75g feta cheese, crumbled
  • 1 egg
  • Lemonwedges, to serve

Garlic yoghurt sauce

  • 275g fat free, Greek yoghurt
  • 1 garlic clove, crushed
  • 1 tablespoon lemon juice


  1. Preheat oven to 220C or 200C fan-force.
  2. Place the pumpkin, garlic, sage, honey and 1tablespoon oil in a large bowl. Season and toss to coat.
  3. Arrange in a single layer on a large baking tray lined with baking paper. Roast for 30 minutes. Using a potato masher or fork, coarsely mash the pumpkin. Set aside to cool.
  4. Meanwhile, place the couscous in a large heatproof bowl. Add 250ml boiling water. Stir with a fork until liquid is mostly absorbed. Cover and stand for 3 minutes. Fluff up the couscous with a fork to separate the grains.
  5. Cover and stand for 2 minutes. Fluff up again. Set aside to cool.
  6. Combine the pumpkin mixture, couscous, pine nuts, feta and egg in a large bowl. Season.
  7. Form mixture into 12 evenly sized patties.
  8. Heat a little of the remaining oil in a non-stick frying pan over medium heat. Cook fritters, in batches (adding more oil as you go). Gently press down with the fish slice to slightly flatten the fritters.
  9. Cook for 3-4 minutes each side or until golden.
  10. Meanwhile, make the sauce. Combine all ingredients in a small bowl and season.
  11. Serve with lemon wedges and garlic yoghurt sauce.

Recipe and photo courtesy of

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