391 calories (1/2 of recipe); 6.5 g protein; 26.4 g fat; 32.9 g carbohydrate; 25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber
202 calories (1/2 of recipe); 6.5 g protein; 6.0 g fat; 32.9 g carbohydrate; 25.0 g net carbs; 90 mg sodium (with shoyukoji made with 50% reduced-sodium soy sauce); 27 mg cholesterol; 7.9 g fiber
1/6 medium -1/8 large kabocha pumpkin (243 g in photo)
1/4 small or 1/6 medium onion (48 g in photo)
Small handful (approx. 50 g) enoki mushrooms (46g in photo)
1 medium eringi mushroom (40 g in photo)
40 g okara soybean pulp
1 tsp shoyukoji soy sauce rice malt
Black pepper, to taste (not in photo)
1/2 tsp butter
1/2 tsp olive oil or canola oil
[for deep-fried version]
4-5 tbsp flour
7-8 tbsp panko bread crumbs
Oil (for deep-frying; not in photo)
[for baked version; not in photo]
4-5 tbsp flour
30 g (approx. 7 tbsp) panko bread crumbs
2 1/2 tsp olive oil or canola oil
Remove root ends of enoki and eringi, and finely chop.
Finely chop onion.
In a frying pan, heat oil and butter, and saute onion on medium low heat until somewhat translucent.
In the meantime, skin, seed and slice kabocha into 7-8 mm. microwave for 2 minutes or so until soft.
Add okara & mushroom mixture, and mix well.
While heating oil, flatten each kabocha mixture ball to oval shape, coat with flour, and dust off any excess.
Gently press panko, shaking off any excess.
When oil is ready (fine bubbles vigorously come up from the tips of bamboo chopsticks immersed in oil), gently put in croquettes.
When done, lift each piece, keeping one end immersed to draw back oil into the pot, and then remove from oil completely while gently shaking to get rid of excess.
(While or before preparing kabocha mixture, prepare panko for baking.)
Preheat oven to 400 F/200 C.
Mix panko and oil very well.
Alternatively, cook the mixture on stove.
When done, cool.
Raise oven temperature to 450 F/230-235 C.
Flatten each kabocha ball into oval shape, and coat with flour, egg and cooked panko & oil mixture.
- If okara is not available, you can use finely chopped boiled soybeans or garbanzo beans, or you can simply skip it. Any ground meat works fine, too.
- If only one kind of mushroom is to be used, go with enoki. It has a much deeper note and aroma when cooked.
- If shoyukoji is not available, use soy sauce. It would increase the overall sodium figure by around 30-100 mg per serving, depending of type and brand of soy sauce.