Variation On A Classic Dish

Chard Falafel

on sweet potato mash
4.75
Average: 4.8 (4 votes)
(4 votes)
Chard Falafel

Chard falafel - Delicious variation of a classic

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
862
calories
Calories

Healthy, because

Even smarter

Nutritional values

Iron is also responsible for the transport of oxygen in the blood and its formation. Chard and Chickpeas provide a lot of this trace element. The all-around healthy monounsaturated and polyunsaturated fatty acids from sesame do a lot of good for the heart, blood vessels, and brain.

For the vegan version of sweet potato mash with chard falafel, simply replace the butter with a vegetable alternative or vegetable oil (e.g. olive oil). The leftover herbs can be mixed with (soy) yogurt and some salt and pepper and make an excellent dip for the falafel.

1 serving contains
(Percentage of daily recommendation)
Calorie862 cal.(41 %)
Protein25 g(26 %)
Fat33 g(28 %)
Carbohydrates113 g(75 %)
Sugar added0 g(0 %)
Roughage22.3 g(74 %)
Vitamin A3.3 mg(413 %)
Vitamin D0.1 μg(1 %)
Vitamin E15.9 mg(133 %)
Vitamin K33.7 μg(56 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.5 mg(45 %)
Niacin13.5 mg(113 %)
Vitamin B₆1.3 mg(93 %)
Folate125 μg(42 %)
Pantothenic acid3.3 mg(55 %)
Biotin21.2 μg(47 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C103 mg(108 %)
Potassium1,520 mg(38 %)
Calcium434 mg(43 %)
Magnesium313 mg(104 %)
Iron10.6 mg(71 %)
Iodine14 μg(7 %)
Zinc6.3 mg(79 %)
Saturated fatty acids6.3 g
Uric acid279 mg
Cholesterol8 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
6 ozs Swiss chard
salt
10 ozs chickpeas (can; drained)
2 onions
4 garlic cloves
3 handfuls Fresh herbs (dill, parsley, coriander)
peppers
Red pepper flakes
1 ½ tsps ground Cumin
2 tsps ground cilantro
16 ozs Whole wheat flour
1 tsp Baking powder
28 ozs Sweet potato
1 Tbsp butter
4 Tbsps Canola oil
6 Tbsps Sesame seeds
1 tsp black caraway
1 Tbsp honey
2 Tbsps Tahini (sesame paste)
Preparation

Kitchen utensils

1 Immersion blender

Preparation steps

1.

For the falafels, clean, wash and chop the chard and cook in salted water for about 4 minutes. Then drain, rinse and squeeze well. Rinse the chickpeas and drain. Peel and chop 1 onion and garlic. Wash herbs, shake dry and pluck leaves, set aside 1 handful for garnish.

2.

Mix everything in a bowl, season with salt, pepper, chili flakes, 1 tsp cumin and coriander and mash coarsely. Mix in flour and baking powder and work everything into a malleable mass, adding a little flour or water if needed. Form 12 balls from the mass and let rest for 5-10 minutes.

3.

Meanwhile, peel remaining onion and sweet potatoes, coarsely dice both and cook in salted water for 15-20 minutes until soft. Then drain, add butter, mash coarsely and season with salt, pepper and remaining cumin.

4.

Heat oil in a large frying pan. Fry chard falafel in it over medium heat for 10 minutes, turning. Place sesame seeds on a plate. Roll chard falafel in it and arrange on plates with sweet potato mash. Sprinkle with black cumin, chili flakes and remaining herbs and drizzle with honey and tahini.

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