Why You’ll Love This Sweet Potato Falafel Bowl
- It’s a textural masterpiece. You get the crisp exterior of the baked falafel, the creamy softness of the avocado, the cool crunch of the cucumber, and the fluffy bite of the quinoa all in one forkful. It’s never, ever boring.
- The falafel themselves are incredibly moist. Adding roasted sweet potato to the mix prevents that sometimes-dry interior you can get with traditional falafel. They’re tender, flavourful, and hold together beautifully without being heavy or greasy.
- It’s a fantastic make-ahead meal. You can roast the sweet potatoes, cook the quinoa, and even mix the falafel batter a day or two in advance. Assembling a bowl takes minutes, making it the ultimate healthy fast food for busy weeks.
- It’s endlessly customizable. Not a fan of quinoa? Use couscous or farro. Want more greens? Add a handful of spinach or arugula. The lemon-tahini dressing is a star, but a simple yogurt sauce would work wonderfully too. This bowl is your canvas.
Ingredients & Tools
- 1 medium sweet potato (about 400g)
- 1 can (400g) chickpeas, rinsed and drained
- 1/2 medium red onion, roughly chopped
- 2 cloves garlic
- 1 large handful fresh parsley
- 1 large handful fresh coriander
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 3 tbsp chickpea flour (or all-purpose flour)
- 1 tbsp olive oil, plus more for baking
- 1 cup uncooked quinoa
- 1 large cucumber, diced
- 2 ripe avocados, sliced
- For the Dressing: 1/4 cup tahini, juice of 1 large lemon, 2-3 tbsp water, 1 small clove garlic (minced), salt to taste
Tools: Baking sheet, parchment paper, food processor, medium saucepan, small bowl for dressing.
A quick note on the chickpea flour—it helps bind the falafel without making them gummy, and it keeps the recipe gluten-free. But honestly, if you only have regular flour on hand, it will work just fine in a pinch. The real hero here is the sweet potato, so make sure it’s nicely roasted and soft before you blend everything together.
Serves: 4 | Prep Time: 30 minutes | Cook Time: 30 minutes | Total Time: 1 hour
Before You Start: Tips & Ingredient Notes
- Roast that sweet potato properly. You want it to be very soft and caramelised around the edges. This not only gives the falafel their signature sweetness but also provides the moisture that keeps them from crumbling. Poke it with a fork a few times before roasting to let the steam escape.
- Don’t skip the fresh herbs. The combination of parsley and coriander is classic for a reason—it gives the falafel that bright, fresh, unmistakable flavour. If you’re not a fan of one, just double up on the other, but using at least one fresh herb is non-negotiable for the best taste.
- Drain your chickpeas WELL. After rinsing, give the can a good shake and maybe even pat the chickpeas dry with a paper towel. Excess water is the enemy of a falafel that holds its shape. We want a sticky mixture, not a wet one.
- Taste your tahini dressing as you go. Tahini brands can vary wildly in bitterness and thickness. Start with the juice of one lemon and a pinch of salt, then whisk in water a tablespoon at a time until it reaches a lovely, drizzling consistency. Taste and adjust—you might want more lemon or salt.
How to Make Sweet Potato Falafel Bowl
Step 1: Roast the Sweet Potato. Preheat your oven to 200°C (400°F). Pierce the sweet potato a few times with a fork, place it on a baking sheet, and roast for about 30-40 minutes, or until it’s completely tender when pierced with a knife. Let it cool until it’s safe to handle, then slice it open and scoop the soft flesh into a bowl. You should have about one cup of packed sweet potato.
Step 2: Make the Falafel Mixture. In the bowl of a food processor, combine the roasted sweet potato, drained chickpeas, red onion, garlic cloves, parsley, coriander, cumin, ground coriander, smoked paprika, chickpea flour, olive oil, and a good pinch of salt and pepper. Pulse until the mixture is well combined but not a completely smooth paste—you want some texture. Scrape down the sides as needed. The mixture should be moist and hold together when you press it between your fingers.
Step 3: Chill and Shape the Falafel. This is a crucial step for firming up the mixture! Transfer it to a bowl, cover, and refrigerate for at least 20-30 minutes. Meanwhile, line a baking sheet with parchment paper and increase the oven temperature to 220°C (425°F). Once chilled, use your hands or a small ice cream scoop to form the mixture into about 16 small patties, placing them on the prepared baking sheet.
Step 4: Bake the Falafel. Lightly brush or spray the falafel patties with a little more olive oil. This will help them crisp up and turn a beautiful golden brown. Bake for 20-25 minutes, carefully flipping them halfway through, until they’re firm and nicely browned on both sides.
Step 5: Cook the Quinoa. While the falafel bake, rinse one cup of quinoa under cold water in a fine-mesh sieve. This removes its natural bitter coating. Add it to a saucepan with two cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, until the water is absorbed. Remove from the heat and let it sit, covered, for 5-10 minutes before fluffing with a fork.
Step 6: Prepare the Bowl Components. Dice the cucumber, slice the avocados (a squeeze of lemon juice on them will prevent browning), and make the dressing. For the dressing, simply whisk together the tahini, lemon juice, minced garlic, and salt in a small bowl. Slowly add water, whisking continuously, until it’s smooth and pourable.
Step 7: Assemble Your Bowls. This is the fun part! Divide the fluffy quinoa among four bowls. Top with the baked sweet potato falafel, the diced cucumber, and creamy avocado slices. Drizzle generously with the lemon-tahini dressing. You’ll notice how the colours just pop—it’s a feast for the eyes before it even hits your taste buds.
Serving Suggestions
Complementary Dishes
- A simple side of roasted broccoli — Toss florets in olive oil, salt, and pepper and roast at the same high heat as the falafel until crispy. It adds another layer of earthy, caramelised flavour that pairs wonderfully.
- Quick-pickled red onions — Thinly slice a red onion and submerge it in a mixture of equal parts hot water and vinegar (apple cider or red wine) with a pinch of sugar and salt. Let it sit for 30 minutes for a tangy, crunchy condiment that cuts through the richness.
Drinks
- A crisp, dry rosé — The bright acidity and berry notes complement the earthy sweet potato and the zesty lemon dressing without overpowering the dish.
- A cool glass of mint iced tea — The freshness of mint echoes the herbs in the falafel and provides a wonderfully refreshing, non-alcoholic option that cleanses the palate.
Something Sweet
- Dark chocolate and orange segments — A few squares of high-quality dark chocolate and some fresh orange slices are a light, elegant finish. The bitterness of the chocolate and the citrus are a perfect contrast to the meal.
- Pistachio and honey Greek yogurt — Stir a drizzle of honey and a handful of chopped pistachios into some thick Greek yogurt. It’s creamy, a little salty, a little sweet, and feels like a proper treat.
Top Mistakes to Avoid
- Mistake: Skipping the chilling step for the falafel mixture. I know it’s tempting to rush, but this time allows the chickpea flour to absorb moisture and the mixture to firm up. If you skip it, your falafel are more likely to spread and fall apart in the oven.
- Mistake: Over-processing the falafel mixture. You’re aiming for a coarse meal, not hummus! A few whole chickpeas and visible herb bits are a good thing. Over-processing can release too much starch, leading to a gummy texture.
- Mistake: Underseasoning the mixture. Beans and potatoes need a generous hand with salt and spices. Be sure to taste a tiny bit of the raw mixture (it’s safe, as the chickpeas are cooked) and adjust the seasoning before baking. Remember, baking can mute flavours slightly.
- Mistake: Not flipping the falafel during baking. Flipping them halfway through is essential for even browning and crispness on all sides. Otherwise, you’ll have one perfectly crisp side and one pale, soft side.
Expert Tips
- Tip: Make a double batch of falafel and freeze them. After shaping the patties, place them on a parchment-lined tray and freeze until solid. Then, transfer to a freezer bag. You can bake them straight from frozen, adding a few extra minutes to the cooking time. It’s the ultimate healthy convenience food.
- Tip: Add a pinch of baking powder to the falafel mixture. Just a quarter teaspoon, mixed in with the dry ingredients, can give the falafel a slightly lighter, airier texture as they bake.
- Tip: Toast your quinoa before cooking. Before adding the water, toast the rinsed quinoa in the dry saucepan over medium heat for a few minutes, until it smells nutty. This simple step deepens its flavour immensely.
- Tip: Thin your tahini dressing with aquafaba. If you have it, use the liquid from the chickpea can (aquafaba) instead of water to thin the dressing. It adds a lovely creaminess and doesn’t dilute the flavour.
FAQs
Can I pan-fry these falafel instead of baking them?
Absolutely! Baking is easier and healthier, but pan-frying will give you an even crispier exterior. Heat a generous layer of a neutral oil (like avocado or sunflower) in a skillet over medium heat. Cook the falafel for 3-4 minutes per side, until deeply golden brown and crisp. Just be gentle when flipping, and work in batches to avoid crowding the pan, which can make them steam instead of fry.
My falafel mixture is too wet. What can I do?
Don’t worry, this happens! The moisture content of sweet potatoes can vary. The first step is to make sure you’ve chilled the mixture thoroughly, as this firms it up. If it’s still too sticky to handle, add more chickpea flour, one tablespoon at a time, until the mixture is manageable. You can also wet your hands slightly before shaping to prevent sticking.
Can I make this recipe gluten-free?
It already is, as long as you use certified gluten-free chickpea flour or oat flour! Just double-check that all your spices and other ingredients are from brands that guarantee no cross-contamination if you have a severe allergy. The rest of the bowl components are naturally gluten-free.
How long do the leftovers keep?
The components are best stored separately. Cooked falafel will keep in an airtight container in the fridge for up to 4 days. You can reheat them in a toaster oven or air fryer to regain their crispness (a microwave will make them soft). The quinoa, chopped veggies, and dressing will also last about 4 days in their own containers. Assemble bowls just before eating.
I don’t have a food processor. Can I still make the falafel?
You can, but it requires a bit more elbow grease! You’ll need to mash the chickpeas and sweet potato very well with a potato masher or fork. Then, you’ll have to very finely chop the onion, garlic, and herbs by hand before mixing everything together. The texture will be a bit different—more rustic—but it will still be delicious.
Sweet Potato Falafel Bowl
Whip up my baked Sweet Potato Falafel Bowl! A healthy, make-ahead meal with moist falafel, fluffy quinoa, and zesty lemon-tahini dressing. Perfect for easy, nourishing lunches.
Ingredients
Ingredients
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1 medium sweet potato (about 400g)
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1 can chickpeas (400g, rinsed and drained)
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1/2 medium red onion (roughly chopped)
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2 cloves garlic
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1 large handful fresh parsley
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1 large handful fresh coriander
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1 tsp ground cumin
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1 tsp ground coriander
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1/2 tsp smoked paprika
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3 tbsp chickpea flour (or all-purpose flour)
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1 tbsp olive oil (plus more for baking)
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1 cup quinoa (uncooked)
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1 large cucumber (diced)
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2 avocados (ripe, sliced)
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1/4 cup tahini (for dressing)
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1 large lemon (juice for dressing)
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2-3 tbsp water (for dressing)
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1 small clove garlic (minced, for dressing)
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salt (to taste, for dressing)
Instructions
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Preheat your oven to 200°C (400°F). Pierce the sweet potato a few times with a fork, place it on a baking sheet, and roast for about 30-40 minutes, or until it's completely tender when pierced with a knife. Let it cool until it's safe to handle, then slice it open and scoop the soft flesh into a bowl. You should have about one cup of packed sweet potato.01
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In the bowl of a food processor, combine the roasted sweet potato, drained chickpeas, red onion, garlic cloves, parsley, coriander, cumin, ground coriander, smoked paprika, chickpea flour, olive oil, and a good pinch of salt and pepper. Pulse until the mixture is well combined but not a completely smooth paste—you want some texture. Scrape down the sides as needed. The mixture should be moist and hold together when you press it between your fingers.02
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Transfer it to a bowl, cover, and refrigerate for at least 20-30 minutes. Meanwhile, line a baking sheet with parchment paper and increase the oven temperature to 220°C (425°F). Once chilled, use your hands or a small ice cream scoop to form the mixture into about 16 small patties, placing them on the prepared baking sheet.03
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Lightly brush or spray the falafel patties with a little more olive oil. This will help them crisp up and turn a beautiful golden brown. Bake for 20-25 minutes, carefully flipping them halfway through, until they're firm and nicely browned on both sides.04
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While the falafel bake, rinse one cup of quinoa under cold water in a fine-mesh sieve. This removes its natural bitter coating. Add it to a saucepan with two cups of water and a pinch of salt. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, until the water is absorbed. Remove from the heat and let it sit, covered, for 5-10 minutes before fluffing with a fork.05
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Dice the cucumber, slice the avocados (a squeeze of lemon juice on them will prevent browning), and make the dressing. For the dressing, simply whisk together the tahini, lemon juice, minced garlic, and salt in a small bowl. Slowly add water, whisking continuously, until it's smooth and pourable.06
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Divide the fluffy quinoa among four bowls. Top with the baked sweet potato falafel, the diced cucumber, and creamy avocado slices. Drizzle generously with the lemon-tahini dressing.07
