Turmeric & Sweet Potato Falafels

Turmeric & Sweet Potato Falafels are a delightful and nutritious twist on traditional falafels. These falafels are not only delicious but also bring in the earthy flavor of turmeric and the sweetness of sweet potatoes. Here’s a detailed overview of what they are, their history, components, preparation steps, and the time needed to make them:

What are Turmeric & Sweet Potato Falafels?
Turmeric & Sweet Potato Falafels are a vegetarian or vegan dish made from a blend of sweet potatoes, chickpeas, spices, and, of course, turmeric. They are shaped into small patties or balls, then either baked or fried until crispy on the outside and tender on the inside. These falafels are packed with flavor, nutrients, and a vibrant orange color thanks to the sweet potatoes and turmeric.

History:
The history of falafels traces back to the Middle East, where they are believed to have originated in Egypt or the Levant region. Traditional falafels are typically made from ground chickpeas or fava beans, blended with herbs and spices. The addition of sweet potatoes and turmeric is a modern twist on this classic dish, likely originating from creative chefs and home cooks looking to add more flavor and nutrients to their falafels.

Components:
To prepare Turmeric & Sweet Potato Falafels, you will need the following components:

Ingredients:

• 2 cups cooked sweet potatoes (mashed)
• 1 ½ cups cooked chickpeas (canned or cooked from dried)
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 2 teaspoons ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• 1/4 cup fresh cilantro or parsley, chopped
• 1 cup breadcrumbs (for binding)
• Cooking oil (for frying) or cooking spray (for baking)

Steps to Prepare Turmeric & Sweet Potato Falafels:

1. Start by mashing the cooked sweet potatoes in a large bowl. Make sure they are thoroughly mashed and free of lumps.

2. Add the cooked chickpeas to the sweet potatoes. You can either use canned chickpeas or cook them from dried beforehand. Mash the chickpeas lightly with a fork or potato masher, leaving some texture.

3. Add the finely chopped onion, minced garlic, ground turmeric, ground cumin, ground coriander, cayenne pepper, salt, pepper, and chopped cilantro or parsley to the bowl. Mix all the ingredients together until well combined.

4. Gradually add breadcrumbs to the mixture. The breadcrumbs will help bind the falafel mixture together. Adjust the amount of breadcrumbs as needed until the mixture holds its shape when formed into patties.

5. Shape the mixture into small patties or balls. You can make them uniform in size for even cooking.

6. Heat a skillet with cooking oil over medium-high heat if you’re frying the falafels. Alternatively, preheat your oven to 375°F (190°C) if you prefer baking. If baking, lightly grease a baking sheet or use cooking spray.

7. If frying, carefully place the falafels in the hot oil and cook until they are golden brown and crispy on all sides. This usually takes about 2-3 minutes per side. If baking, arrange the falafels on the prepared baking sheet and bake for about 20-25 minutes, flipping them halfway through, until they are golden and firm.

8. Once cooked, remove the falafels from the heat source and place them on a paper towel to remove any excess oil (if frying).

9. Serve the Turmeric & Sweet Potato Falafels warm with your favorite dipping sauce or in pita bread with fresh vegetables and tahini sauce.

Time Needed:
The time needed to prepare Turmeric & Sweet Potato Falafels can vary depending on your cooking method and experience. On average, it takes approximately 45 minutes to 1 hour from start to finish, including prep time and cooking time. Frying may be faster than baking, but both methods yield delicious results.

Enjoy your Turmeric & Sweet Potato Falafels, and savor the unique flavors they bring to this classic Middle Eastern dish!

Turmeric & Sweet Potato Falafels are not only delicious but also offer some valuable nutrition and health benefits. Here are the nutrition facts and health information for this recipe:

Nutrition Facts (Approximate Values for a Single Serving):

• Calories: Approximately 150-200 calories per falafel, depending on size and cooking method.

• Protein: Provides around 4-6 grams of protein per falafel.

• Carbohydrates: Contains about 20-25 grams of carbohydrates per falafel, primarily from sweet potatoes and chickpeas.

• Dietary Fiber: Offers approximately 4-5 grams of dietary fiber per falafel, aiding in digestion and promoting a feeling of fullness.

• Fat: Contains approximately 6-8 grams of fat per falafel, mostly from healthy sources like chickpeas and sweet potatoes.

• Vitamins and Minerals: Turmeric & Sweet Potato Falafels are rich in vitamins and minerals, including vitamin A, vitamin C, vitamin K, potassium, iron, and magnesium.

Health Information:

1. Rich in Fiber: The chickpeas and sweet potatoes in these falafels provide a good amount of dietary fiber. Fiber helps maintain digestive health, regulate blood sugar levels, and promotes a feeling of fullness, which can aid in weight management.

2. High in Vitamins: Sweet potatoes are particularly rich in vitamin A, which is essential for eye health and immune function. They also contain vitamin C, which supports immune health and skin health.

3. Anti-Inflammatory Benefits: Turmeric, one of the key ingredients in these falafels, contains curcumin, a potent anti-inflammatory compound. Consuming turmeric may help reduce inflammation in the body and potentially alleviate symptoms of conditions like arthritis.

4. Protein Source: Chickpeas are a good source of plant-based protein. Protein is important for muscle health, immune function, and overall body repair.

5. Heart-Healthy: These falafels are generally low in saturated fats. The inclusion of chickpeas may help lower bad cholesterol levels, reducing the risk of heart disease.

6. Antioxidant Properties: The combination of turmeric and sweet potatoes provides antioxidants that help protect cells from damage caused by free radicals, which may lower the risk of chronic diseases.

7. Suitable for Vegetarians and Vegans: This recipe is suitable for individuals following vegetarian or vegan diets, providing essential nutrients without the need for animal products.

It’s important to note that the actual nutritional content may vary depending on the specific ingredients used and the portion size. Additionally, the method of cooking (baking vs. frying) can impact the nutritional profile, with baking typically resulting in a lower fat content. Overall, Turmeric & Sweet Potato Falafels can be a healthy and flavorful addition to your diet, offering a range of nutrients and potential health benefits.