Black Beans and Sweet Potatoes Falafels


Vegan
Dairy-Free
Eggs-Free
Nuts-Free
Gluten-Free

Nutrients

NutrientGramsRDA
Carbs54g18%
of which Sugars16g17%
Fats5g7%
of which Saturates1g4%
Proteins8g17%
Fibers9g34%

Nutrients Proportions

  • carbs 72%
  • sugars 21%
  • fats 6%
  • saturates 1%
  • proteins 10%
  • fibers 11%
* All data is per serving
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Falafels are traditional Egyptian fritters made with chickpeas or fava beans mixed with herbs and spices.

They are usually served with hot sauce or tahini sauce as a tasty appetiser dish, but if you use them as stuffing for pita bread or wholemeal wrap with a green salad, they can also make for a delicious and balanced meal.

Today we want to propose a healthy and nutritious variation of the classic recipe: Oven Baked Sweet Potato and Black Beans Falafel.

Black beans are high in fibre, iron, folate, and antioxidants; while sweet potatoes provide a source of vitamin A which supports your immune system. We also added in cumin and coriander seeds for extra taste, vitamins and minerals.

Unlike the original recipe where falafels are cooked by deep-frying, here we just coat them in a little olive oil and then bake them in the oven, making them low in fats.

They are also vegan and gluten-free, making them suitable for almost everybody! For more allergen and diet friendly recipes, be sure to check out our free Smart Search tool.

Ingredients

Print Recipe
Sweet Potato400 g
Cardamom Pods1 tsp
Cumin Seeds1 tsp
Coriander Seeds1 tsp
Black Beans (cooked)240 g
Cayenne Pepper0.5 tsp
Black Pepper0.5 tsp
Salt0.5 tsp
Lemon1
Fresh Parsley5 g
Fresh Coriander5 g
Onion50 g
Garlic Clove2
Buckwheat Flour3 tbsp
Extra Virgin Olive Oil1 tbsp

step 1

Bring water to a boil and cook the sweet potatoes with the skin on for 15 minutes or until you can easily insert a skewer through them.

Drain and allow to cool down. Then, peel the sweet potatoes, transfer them to a clean bowl and mash them with a fork.

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step 2

Heat a pan over medium heat and dry toast the cardamom pods, cumin seeds, and coriander seeds until they become very fragrant (1).

Allow to cool down and remove the seeds from the cardamom pods.

Grind the seeds with the help of a mortar and pestle or with a spice grinder (2).

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step 3

In the blender bowl, add drained black beans, cayenne pepper, black pepper, ground seeds, salt, lemon zest, parsley, coriander, chopped onions, and crushed garlic (1).

Pulse the ingredients just until you have a chunky dough rather than a smooth mix (2). This way, the falafel will better hold together during cooking.

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step 4

Next, combine the mashed black beans with the sweet potatoes and mix well to incorporate the ingredients (1).

Add buckwheat flour as needed until the mix is not too sticky (2).

Cover with a clean cloth and refrigerate for 10 minutes. This will make it easier to work the dough into falafel balls.

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step 5

To make the falafels, pinch off a small amount of dough, roll it into a ball in the palm of your hands, and place it in a baking tray greased with vegetable oil (1).

Repeat until you have used all the sweet potato and beans mash.

Bake in the oven at 200°C (392°F) for 15-20 minutes flipping halfway through cooking time (2).

Before serving, drizzle the falafels with tahini sauce and enjoy with a tomato and cucumber green salad.

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Foodacious Tips

  • If you don't have buckwheat flour, and would like to keep this recipe gluten-free, you can use coconut, almond or oat flour.

  • For perfect falafels, the dough should be a bit sticky and chunky.

  • Add nutritional yeast to the sweet potatoes mash for a healthy boost and extra flavour.