Sweet Potato and Sun-dried Tomato Falafel
Ingredients:
- 2 medium sweet potatoes, diced and roasted
- 1 tin chickpeas, drained and rinsed
- 5 sun-dried tomatoes, shredded (or chopped)
- 1/2 teaspoon paprika
- 1/2 teaspoon Cajun pepper (adjust to taste)
- 1/2 teaspoon mixed herbs (such as oregano, thyme, and basil)
- Salt, to taste
- Olive oil
Method
1. Prepare the Chickpeas
If using dried chickpeas, soak about 1 cup of dried chickpeas in water for 8 hours or overnight. Drain and rinse them before using. If using canned chickpeas, just drain and rinse.
2. Blend the Ingredients
- In a food processor, combine the drained chickpeas, chopped onion, minced garlic, parsley, cumin, coriander, paprika, baking powder, salt, and pepper.
- Pulse until the mixture is coarsely blended but not pureed. You want some texture.
3. Adjust the Mixture
- If the mixture is too wet, add a little flour (start with 1 tablespoon and add more if needed) until it holds together well. It should be moist but not sticky.
4. Form the Falafels
- Using your hands, form the mixture into small balls or patties (about 1-2 inches in diameter).
5. Cooking Options
You can choose to fry, bake, or air fry the falafels:
Frying:
- Heat about 1 inch of oil in a deep pan over medium heat. Once hot, carefully add the falafels in batches, making sure not to overcrowd the pan.
- Fry for about 3-4 minutes on each side, until golden brown and crispy. Remove and drain on paper towels.
Baking:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray or brush with olive oil.
- Place the falafels on the sheet and lightly spray the tops with olive oil.
- Bake for about 20-25 minutes, flipping halfway through, until they are golden and crispy.
Air Frying:
- Preheat your air fryer to 375°F (190°C).
- Lightly spray the basket with olive oil and add the falafels in a single layer (you may need to do this in batches).
- Air fry for about 12-15 minutes, flipping halfway through, until they are golden brown.
Serve
- Serve the falafels warm with your choice of dipping sauce (like tahini or tzatziki), wrapped in pita bread, or on a salad with fresh vegetables.
Health Benefits
- Sweet Potatoes: Rich in vitamins A, C, and B6, fiber, and antioxidants, sweet potatoes support eye health, immune function, and digestive health.
- Chickpeas: A great source of plant-based protein, fiber, and essential nutrients like iron and folate, chickpeas aid in digestion and help maintain stable blood sugar levels.
- Sun-Dried Tomatoes: Packed with antioxidants like lycopene, sun-dried tomatoes provide vitamins C and K and enhance the flavor of dishes.
- Paprika: A source of vitamins A and E, paprika adds flavor and has antioxidant properties.
- Cajun Pepper: Adds a flavor kick and can boost metabolism, depending on the specific spices used.
- Mixed Herbs: Provide various vitamins and minerals, plus they enhance flavor without the added calories.
This air-fried sweet potato and chickpea dish is not only delicious but also packed with nutrients, making it a healthy and satisfying option. Enjoy!
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