Holidays are over, I’m back from my amazing trip in Hawaii (a much overdue break) and I’m back at uni. boo! that means less time for blogging, sorry guys!! but when I was playing around in the kitchen the other day and made these I thought they’re so yummy I can’t not share 🙂
For those that don’t know my background, I’m studying to become an accredited dietician.. In my third year now! yippee. So basically helping educate and change people to become the best and most wholesome version of themselves is my passion.. So I started this little blog as a way to help people create nourishing food at home, while giving you some little details about why these foods are so good for you!
So anyway, enough about me, lets talk about the falafels, cause falafels are the bee’s knees!
This recipe I’ve created is vegan friendly, gluten free, sugar free, and low in fat (baked rather than shallow fried). plus they are so easy to do!
chickpeas are the main component of falafels, a great vegan source of protein and fibre! and the addition of sweet potato adds so much yummy flavour and texture, + a great source of beta carotene (vitamin A).
serving these with a big dollop of healthy fats (mono and poly unsaturated fats) such as avocado mash and tahini helps you absorb the fat soluble vitamins (such as the beta carotene in the sweet potato). I also recommend having these on a big bed of greens (spinach, kale, rocket) + a big squeeze of lemon or lime juice over it all will help increase the bioavailability of the iron in the chickpeas, sweet potato and greens. oh and it all tastes great together, derrr.
So to make approximately 5 serves of falafels you will need:
2 x 400g cans of chickpeas (drained and rinsed)
2 cup grated sweet potato
1 brown onion chopped
1/2 cup rice crumbs/flour
1 cup fresh herbs (parsley and coriander)
2 tbsp oil (any kind, I use macadamia) + extra for frying/baking.
2 tsp sesame seeds (or flax)
1 tsp cardamom
1 tsp cumin seeds
1 tsp paprika
Juice of 1 lemon
2 garlic cloves
1 tsp salt
1 tsp pepper
2 tbsp tahini
how to make them:
1. Preheat oven to 200 degrees Celsius non fan forced or 180 fan forced.
2. Add to your blender all ingredients. EXCEPT: 1 can of chickpeas, sweet potato, sesame seeds, and rice crumbs/flour.
3. Blend until thick and smooth. Transfer to large mixing bowl.
4. Heat a frying pan on medium heat, add a tbsp of oil to pan (optional), and add the grated sweet potato and fry for ~3-5 minutes, or until softened/cooked.
5. Mash the other can of chickpeas with a fork. add mashed chickpeas, sweet potato, and rice crumbs/flour to the mixing bowl. Stir into the falafel mixture. Mix well with spoon/fork/hands.
6. Line 2 baking trays with baking paper, and brush with oil (optional).
7. Scoop out tablespoon sized balls and roll into neat balls and place on baking tray. Continue until whole mixture is used up. Sprinkle sesame seeds over them all.
8. Place in the oven for 35-45 minutes, turning over half way through. When finished they should appear golden and crunchy on the outside but soft and gooey inside. (you can take one out and try it, as you don’t want to over cook them or they will dry out)
9. Remove from oven and let rest for 5 minutes before eating.
serving suggestion: a bed of greens, brown rice, avocado mash, lime, tahini, and some fresh herbs.
Hope you love them as much as we did in our household!