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Sweet Potato Falafel Bowl - The 14 Day Elimination Diet #allergyfree #foodallergies #eliminationdiet #tararochfordnutrition

Sweet Potato Falafel Bowls


  • Author: Tara Deal Rochford
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

Traditional falafel gets a makeover! Instead of having a bean base, this take on a Mediterranean classic has a sweet potato base.  Sweet potatoes are rich in antioxidants like beta carotene, which is converted to Vitamin A in the body. Vitamin A is great for boosting your immune system, skin health, and eye health.


Scale

Ingredients

For the Sweet Potato Falafel

1 raw sweet potato, peeled and cut into small pieces

1 cup cooked brown rice

1/2 cup sunflower seeds

1 tablespoon fresh chives, roughly chopped

1 flax egg*

1 teaspoon salt

1/2 cup oat flour**

67 tablespoons canola oil

For the dressing 

2 handfuls fresh chives (about 1/2 cup)

2 garlic cloves

3 tablespoon hemp seeds

1 teaspoon ground cumin

1/2 teaspoon salt

1/2 jalapeno, seeded and deveined

6 tablespoons of canola oil

8 tablespoons water to thin, add 1 tablespoon at a time

For the bowls 

4  cups Red and green cabbage

1 cup Brown rice or quinoa (this is a great recipe to use leftover vegetables)

1 cup chopped cucumber, about half of a medium cucumber

1 cup chopped bell pepper, about half of a bell pepper


Instructions

To make the falafel, pulse the sweet potato in a food processor until very small pieces. Add the cooked brown rice, sunflower seeds and chives and pulse until combined and all the pieces look similar in size. Add the flax egg, continuing to pulse. Transfer to a bowl and stir in the salt and oat flour. Form the mixture into balls and slightly flatten. 

To cook the falafel, Heat a nonstick skillet with canola oil so that it creates a thin layer covering the entire pan over medium heat and pan fry each falafel for about 2 minutes on each side, or until golden brown and cooked through. You can also roast the falafel in the oven at 400 degrees for 20 minutes, or until crisp on the outside and slightly golden brown.

To make the dressing, add the chives and garlic to a food processor and pulse until finely chopped. Next, add the hemp seeds, cumin, and salt.  Pulse again until finely chopped and mixed. Add the jalapeno, scraping down the sides when needed. Slowly pour the oil into the food processor while blending. Stop the food processor and scrape down the sides as necessary.  Add water 1 tablespoon at a time to thin. Do this step while the rice and vegetables are cooking.

Assemble the bowls: Divide the vegetables between 4 bowls. Top with dressing and mix to combine.  Top the dressed vegetables with falafel.

Notes

*How to make a flax egg: combine 1 tablespoon ground flax meal with 2 ½ tablespoons water. Allow to sit on the counter for about 5 minutes for the mixture to thicken and gel. This is a great egg-free substitute when you need a binder in a recipe.

**How to make oat flour: grind oats in a food processor or high powered blender until you have a flour-like consistency.  To create a half cup of flour, use a half cup of oats.

  • Category: dinner, lunch
  • Method: stove top
  • Cuisine: mediterranean

Nutrition

  • Serving Size: 4 balls and 1 bowl

Keywords: allergy free, dairy free, gluten free, falafel, mediterranean, dinner, lunch