Sweet potato and courgette falafel

Sweet potato and courgette falafel

By
From
Thrive on Five
Serves
8
Makes
32
Photographer
Dan Jones

This snack is traditionally deep-fried, but our healthier falafel are baked. We also use sweet potato and courgette to give a really light and nutritious snack. The trick here is to use raw chickpeas (soaked overnight), as using canned will make the mixture too wet. This recipe makes quite a lot, but the falafel freeze very well, so are ultra-handy to have in stock.

Ingredients

Quantity Ingredient
400g sweet potato, peeled and cut into chunks
200g dried chickpeas, soaked for 24 hours, then drained
1 large courgette, chopped, (200g)
1 large onion, chopped, (200g)
3-5 garlic cloves, crushed
3 large handfuls herbs, (any mixture of coriander, mint and parsley leaves)
1 tablespoon ground cumin
sea salt
freshly ground black pepper
4 tablespoons sunflower oil, plus more to bake

Method

  1. Boil the sweet potato until tender, then drain well and mash.
  2. Combine the remaining ingredients – except the oil to bake – in a food processor and blitz until a coarse texture is formed. Stir in the sweet potato by hand. If the mixture feels too wet to form into balls, drain a little of the liquid: you can do this by placing the mixture in a sieve over a bowl and pressing down, or by placing some in a tea towel and squeezing it out. For best results, then spread the mixture out on a baking tray and leave in the fridge for a few hours to dry out a little more.
  3. Make into small balls, each the size of a large cherry tomato and flatten slightly. Open-freeze on a baking sheet, separated by layers of greaseproof paper. When frozen solid, tip into a large freezer bag.
  4. When required, preheat the oven to 200°C. Brush the falafel with a little oil and bake for 30 minutes, turning halfway through.

Top Tip:

  • Make these in big batches and freeze them as the best results are achieved by baking straight from frozen, which makes them a hugely convenient standby.
Tags:
Healthy
five a day
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