Purple Sweet Potato, Haricot Bean & Amaranth Baked Falafels
Makes 20–25 balls (approx 5 servings)
I have to be honest here, I have spent many a month trying to perfect these bad boys and I can finally say I have, yippee! It is suuuuuuch a relief to crack a recipe that has been frustratingly eluding me for quite a while! These guys are so packed with flavour and are deliciously crunchy on the outside despite being baked, not fried. A serving of 5 balls provides 160 calories and 6g of plant-based protein, as well as almost a third of my daily fibre requirements. This high fibre content helps control blood sugar levels and along with the protein helps to control hunger and keeps you full for longer, making it a great mid afternoon snack option. And thanks to the antioxidant rich sweet potatoes, they also provide over 100% of my daily Vitamin A.
Note — I used my favourite combination of herbs here, but feel free to mix them up with yours! Swapping them out for cumin, chillies and coriander would add a Lebanese-y twist.
· 185g Sweet Potato (either purple or orange)
· 75g Amaranth Grain (uncooked)
· 1 can (240g) Haricot Beans Drained (NOTE — Cannelini Beans would also work well here)
· Juice and Zest from 1 Lemon
· 1 tsp Sage
· 1 tsp Thyme
· 1 tsp Rosemary
· ½ tsp Garlic Granules
· ¼ tsp Smoked Paprika
· 1 tsp Vegetable Boullion Powder
· ½ tsp Dried Chilli Flakes
· Sesame Seeds to coat
· Pre heat your oven to 180 degrees.
· Rinse the amaranth and boil it as per the instructions on the packet (normally for 35 mins and then take off the heat, put a lid on and rest for another 15 mins)
· Peel and dice the sweet potatoes.
· Steam them until very soft.
· Place all of the ingredients, apart from the amaranth and sesame seeds, in a blender and blitz.
· Stir in the amaranth separately.
· Pour the sesame seeds onto a large flat plate.
· With slightly wet hands, make little balls with the sweet potato mixture and gently roll in the sesame seeds to cover. It will be very sticky!
· Place on a parchment lined baking tray.
· Bake for 20–30 minutes until crispy.
· Allow to cool, as they harden slightly and become crunchier as they cool.
· Enjoy with a dip or in a wrap or salad.
Macros per serving (based on 4–5 balls)
Calories — 160
Fat — 5g
Carbohydrates — 23g
Protein — 6g
Fibre — 7g (27%)
Vitamin A — 106%
Vitamin C — 9%
Calcium — 10%
Iron — 13%