Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Pumpkin bites

Whip up these easy pumpkin bites in the air fryer – just pumpkin, flour, egg and spices! They’re light, wholesome and super tasty.<br><br><i>This is an edited extract from Budget-Friendly – Air Fryer Cookbook by Elodie Colombel. Published by Murdoch Books. RRP$14.99</i>

Hands-on time: 20 mins
Time to make: 45 mins
Serving: 20 people (makes 20 bites)

Ratings: 5.0

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Ingredients

Measurements explained

350g pumpkin or squash, such as butternut or Kent
1 egg
100g plain flourall purpose flourX
pinch of spices of your choice, such as ground cumin or cinnamon, to taste
salt and black pepper
sunflower or vegetable oil, for brushing

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Peel the pumpkin and cut it into small pieces. Cook in boiling water for 20 to 30 minutes until tender, or 10 to 12 minutes if using a steamer. You can also cook the pumpkin pieces in the air fryer for 10 to 15 minutes at 180°C.

2 Once the pumpkin is cooked, mash it up and mix in the egg as well as the flour, spices, salt and pepper.

3 Form small balls and lightly brush them with oil. Air fry for 8 minutes at 200°C.

Nutrition info (per serve)

Calories 35 cal

Kilojoules 140 kJ

Total fat 0.9 g

Saturated fat 0.1 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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