Sweetpotato Falafel
Registered dietitian finalist for NCSPC Recipe Contest with the Academy of Nutrition and Dietetics
Recipe
Ingredients
- 4 medium cloves garlic chopped
- 2 cups stemmed chopped kale
- 1/4 cup Italian parsley leaves
- 1 15 ounce can of chickpeas drained
- 1 cup cooked sweetpotato
- 3/4 cup cooked quinoa
- 2 teaspoons ground cumin
- 2 teaspoons lemon juice
- 1 tablespoon tahini
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- Vegetable cooking spray
- Yogurt Tahini Sauce:
- 1/2 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon tahini
- 2 tablespoons thinly sliced red onion
- 1 small clove garlic minced
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Instructions
- Add the garlic, kale and parsley to the food processor and process for 30 seconds to 1 minute until the greens are finely chopped.
- Add the chickpeas and process again until the beans are crumbled but not yet turned into paste. Remove half the contents of the process and put into a medium sized bowl.
- Add the remaining ingredients to the processor except for cooking spray. Process for 1 minute, until all the ingredients become incorporated but not too pasty
- Add the processed mixture to the mixture in the bowl. Using a spatula, stir well to combine. Let sit for 5 to 10 minutes for the flavors to blend.
- Heat an oven to 400 degrees F.
- Put parchment on a rimmed baking sheet. Spray with cooking spray.
- Using a small cookie scoop, or melon baller, make balls the size of ping pong balls and place on baking sheet. Spray the tops with cooking spray.
- Bake for 10 minutes on one side. Flip the balls over and bake another 10 minutes. When time is up, let the balls sit for 5 minutes to cool before serving them.
- Serve in pita bread, on corn tortillas (pictured), or wrap in lettuce leaves, with a tahini-garlic sauce on the side.
- Yogurt Tahini Sauce : Combine all ingredients in a small bowl. Add a little water to thin, if desired.
- Number of servings (yield): 4 servings (41.9g each)
Notes
Nutrition per serving (yogurt tahini sauce only): 65 calories; 5g total fat; 167mg sodium; 3g carbohydrates; 0g fiber; 2g protein
Number of servings (yield): 4 portions of 5 falafel balls each
Nutrition Facts
Sweetpotato Falafel
Serving Size
1
Amount per Serving
Calories
1069
% Daily Value*
Fat
32
g
49
%
Saturated Fat
5
g
31
%
Polyunsaturated Fat
13
g
Monounsaturated Fat
9
g
Cholesterol
7
mg
2
%
Sodium
3215
mg
140
%
Potassium
2424
mg
69
%
Carbohydrates
153
g
51
%
Fiber
32
g
133
%
Sugar
13
g
14
%
Protein
55
g
110
%
Vitamin A
33742
IU
675
%
Vitamin C
205
mg
248
%
Calcium
698
mg
70
%
Iron
16
mg
89
%
Net Carbohydrates
121
g
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition
Serving: 1Calories: 1069kcalCarbohydrates: 153gProtein: 55gFat: 32gSaturated Fat: 5gPolyunsaturated Fat: 13gMonounsaturated Fat: 9gCholesterol: 7mgSodium: 3215mgPotassium: 2424mgFiber: 32gSugar: 13gVitamin A: 33742IUVitamin C: 205mgCalcium: 698mgIron: 16mgNet Carbohydrates: 121g