Black bean magic
I love falafels. What’s not to love about these crispy on the outside and soft on the inside balls of delight? They go so well in bowls, salads, pita’s and sandwiches. Lately I’ve been experimenting making my own as part of my weekly meal prep. I came up with these baked black bean falafels and after 3 weeks of making them, I decided it’s time to share them with you.
Traditional vs non traditional falafels
Traditional falafels are made with chickpeas, parsley and often egg is used as the binding agent. Most of the time falafels are deep fried and while this makes them extra delicious, it also makes them less healthy. I decided to try something non traditional using what I had at home.
I call these
Easy peasy falafels
These baked black bean falafels came out so well and with hardly any effort you can be eating delicious salads, bowls and pitas all week long. With only 8 ingredients I made these in a food blender although if you have a food processor I would use that.
Black bean power food
I often feel beans are so under appreciated and underused. I know in South Africa black beans are a very underused bean. In the USA, with more Tex-Mex food present it’s a bit more common however I don’t think it’s often cooked frequently at home in foods other than Mexican dishes.
1 cup of cooked black beans contains the following of your daily requirements:
- 10% choline
- 64% Folate
- 28% B1
- 15grams of protein
- 38% Manganese
- 30% Magnesium
- 20% Iron
That’s a pretty significate amount of nutrients for only 227 calories. Talk about
Black Bean tip
Buying dried beans in bulk is a lot cheaper than buying canned beans. If you are pressed for time use 3 cans washed and drained black beans.
A 500g (1.1lb) bag will yield many meals. I soaked the whole bag of beans in a bowl overnight before cooking them in water with salt for 45minutes or until soft. When beans seem ready and soft in the pot, cook for an extra 5minutes. They harden up slightly once cooled down. Drain and
This recipe uses 3 cups of cooked black beans. Whatever leftovers you have, freeze for whenever you need beans on hand and you won’t need to use canned beans.
Baked vs fried
Baked anything will almost always be healthier than
During the week I’ll pan fry them in some more oil to make them crispy again. If you have an air fryer, instead of baking you could try
These black bean falafels are:
- Crunchy on the outside
- Soft on the inside
- Ideal for multiple meals
- High in iron and other minerals
- 9.5g of protein in 4 falafels
I love how this recipe is so simple to make. I tossed everything into my vitamix and pulsed until it was well mixed. I then rolled the mixture out into 20-24 balls and baked for 15minutes on each side.
Alternative cooking methods:
If you want to deep fry these, go for it, they would taste just as good. After processing roll into balls and fry for 1 minute or until golden and crisp.
Want to try something new? Serve these falafels with hummus on a bed of greens with some roasted aubergine (eggplant) and avocado. Try these falafels in this creamy pasta for something extra special.
Baked black bean falafels
- Blender or food processor
- Air fryer optional
- 3 cups cooked black beans
- 3 Tbsp chickpea flour or flour of choice
- 1.5 tsp salt
- 1 tsp cumin
- 1/2 tsp coriander seeds or powder
- 1 tsp paprika
- 2 cloves garlic
- Spray olive oil
- Soak the black beans for 6 hours and cook for 40-45 minutes in water wiwth 1 tsp salt. Use 3 cans washed and drained beans if not cooking dry beans.
- Pre heat oven to 400F or 200C
- Add all the ingredients to a food blender or food processor.
- Pulse until well combined.
- Line a baking tray with foil or a silicon mat. Spray with oil.
- Handroll the mixture into 20-24 even falafel balls.
- Spray balls with oil and bake for 10 minutes on each side until golden brown.
If you love these be sure to let me know in a review below and I would love to see your creations on Instagram @the_hungry_herbivore
Want more inspiration? Follow me on Pinterest and sign up for my newsletter to receive some personal news and recipe updates.
Until next time