Pumpkin Waffles With Trail-Mix Topping

Vegetarian
Health score
26%
Pumpkin Waffles With Trail-Mix Topping
120 min.
4
736kcal

Suggestions

Ingredients

  • teaspoon double-acting baking powder 
  • 0.5 teaspoon baking soda 
  • servings coarse salt 
  • 0.3 cup cherries dried
  • large eggs separated
  • 2.3 cups flour all-purpose
  • 0.5 cup brown sugar light packed
  • 1.5 tablespoons maple syrup pure
  • 0.3 cup greek yogurt plain
  • teaspoons pumpkin-pie spice 
  • 0.3 cup sunflower seeds raw
  • teaspoon salt 
  • 0.3 cup slivered almonds 
  • pounds sugar pie pumpkin 
  • tablespoons butter unsalted melted
  • cup milk whole

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • baking paper
  • oven
  • whisk
  • sieve
  • blender
  • aluminum foil
  • spatula
  • serrated knife
  • waffle iron

Directions

  1. Prep the pumpkin: Preheat the oven to 350 degrees F.
  2. Remove the stem and cut the pumpkin into quarters with a serrated knife. Scrape the seeds and pulp into a strainer; set aside.
  3. Put the wedges on a baking sheet and cover tightly with foil; bake until the flesh is tender, about 1 hour, 30 minutes.
  4. Remove the foil and let cool.
  5. Puree and strain: Scoop the pumpkin flesh into a food processor and puree until smooth.
  6. Transfer to a sieve set over a bowl to drain the excess liquid, about 1 hour.
  7. Toast the seeds: Meanwhile, reduce the oven temperature to 300 degrees F. Rinse the seeds under cold water and discard the stringy pulp; blot dry.
  8. Spread the seeds in a single layer on a rimmed baking sheet and bake about 30 minutes, stirring occasionally (this helps dry them out).
  9. Transfer 1/2 cup pumpkin seeds to a bowl and add the almonds, sunflower seeds and syrup.
  10. Spread on 2 baking sheets lined with silicone mats or parchment paper and season with salt; bake until just golden, stirring several times, about 20 minutes. Cool completely on the pan, then toss with the dried cherries.
  11. Whisk the flour, baking powder, baking soda, salt and pumpkin-pie spice in a bowl.
  12. Whisk the sugar and egg yolks in a separate bowl, then whisk in 1 1/2 cups strained pumpkin puree, the yogurt and milk.
  13. Whisk in the melted butter.
  14. Pour the pumpkin mixture into the flour mixture and stir with a rubber spatula until just combined (it will be lumpy). Beat the egg whites with a mixer until stiff, then gently fold into the batter.
  15. Cook the waffles: Preheat a waffle iron and grease it if it's not nonstick. Spoon in the batter and cook until golden brown. Keep warm in a 250 degree F oven (directly on the rack) until serving.
  16. Serve with whipped cream, if desired, and sprinkle with the topping.
  17. Photographs by Jim Franco

Nutrition Facts

Calories736kcal
Protein10.55%
Fat29.19%
Carbs60.26%

Properties

Glycemic Index
85.88
Glycemic Load
52.05
Inflammation Score
-10
Nutrition Score
35.219565495201%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Luteolin
3.7mg
Isorhamnetin
0.18mg
Kaempferol
0.03mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:736.04kcal
36.8%
Fat:24.45g
37.62%
Saturated Fat:10.04g
62.77%
Carbohydrates:113.55g
37.85%
Net Carbohydrates:108.09g
39.31%
Sugar:45.57g
50.64%
Cholesterol:131.04mg
43.68%
Sodium:1097.28mg
47.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.89g
39.77%
Vitamin A:20167.14IU
403.34%
Manganese:1.44mg
72.12%
Vitamin B2:1.04mg
61.08%
Vitamin B1:0.86mg
57.13%
Selenium:39.87µg
56.96%
Vitamin E:7.76mg
51.72%
Folate:200.5µg
50.13%
Phosphorus:419.13mg
41.91%
Iron:6.86mg
38.09%
Vitamin B3:6.63mg
33.14%
Potassium:1157.26mg
33.06%
Copper:0.65mg
32.55%
Calcium:293.01mg
29.3%
Magnesium:105.8mg
26.45%
Vitamin C:20.76mg
25.17%
Fiber:5.46g
21.84%
Vitamin B6:0.39mg
19.73%
Vitamin B5:1.81mg
18.14%
Zinc:2.59mg
17.24%
Vitamin B12:0.66µg
11.05%
Vitamin D:1.38µg
9.21%
Vitamin K:4.23µg
4.03%