By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time. All thoughts are my own.
Are you looking for your next meal prepping hack to make your life SO much easier during busy weeks? Introducing – the POTATO! No, really, hear me out on this one. This month’s Recipe Redux has partnered with Potatoes USA to give you the real deal on potatoes. Potatoes aren’t often acknowledged for being a “superfood,” but just like cauliflower, the lack of bright colors doesn’t mean it lacks nourishing vitamins and minerals. Potatoes have some serious nutrition going on to help you stay fueled from the office to the gym (or yoga, cycling, walking, whatever you do to stay active!) and that long commute in between (thanks, LA traffic.)
With all of the keto craze going on, it’s especially important to highlight the carbohydrate. Carbs are SO important for optimal mental and physical performance, as they’re our body’s major source of energy. Whether you’re fueling up or replenishing, incorporating carbohydrate into your meal is essential for peak performance.
That’s why when I meal prep for the week, I love to make these potato falafel to have on hand that I can easily add to fresh veggies for an extra carbohydrate, protein, vitamin and mineral boost. Here’s why:
- A medium potato with the skin has 26 grams of quality carbohydrate, 30 percent of your daily value of vitamin C, no fat, no cholesterol, and more potassium than a medium banana.1
- Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function, which is why the potassium-packed potato (620 milligrams!) is the perfect addition to your performance nutrition routine.1
- With as much — if not more — of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis).2
This recipe makes about 12 falafel, and I usually go for three at a time when I’m putting together my post-workout bowl. I really enjoy them as my preferred carbohydrate and protein source in a composed dish, but you could totally take these on the go and eat them solo. You can also stick these in the freezer and heat them up when you’re ready to eat!
I added pumpkin to half of the batch because 1. It’s fall and 2. for a little extra vitamin A boost. Feel free to omit the pumpkin if you prefer a plain falafel.
The combination of potatoes and chickpeas is the perfect nutritious base for the warm spices like cumin, coriander and smoked paprika. When baked, the outside of the falafel gets crispy, while the inside stays pillowy and soft. I used a ton of fresh cilantro, but if you’re one of those cilantro haters, you could swap in basil or your other favorite herbs. I found they held together even better with the addition of almond flour, which enhanced the texture even more.
When added to this bowl of fresh, crunchy veggies and drizzled with tahini, you create the optimal balanced meal of carbohydrates, plant-protein and healthy fats, plus fiber, vitamins and minerals to refuel after your toughest leg day, longest ride, or that extra hot yoga flow. Feel free to mix up the toppings, but you won’t want to forget that tahini drizzle.
Don’t forget to check out all of the other awesome recipes over at the Recipe Redux!
*For falafel only:
Per serving (3 potato falafel): Calories 266, Fat: 6 g, Cholesterol: 0 mg, Sodium: 220 mg, Carbohydrates: 50g, Fiber: 9 g, Potassium: 735 mg, Protein: 12g, Vitamin C: 20 mg
1 Nutritional data is based on a 5.2 ounce skin-on potato.
2 Gelibter A, et al Satiety following intake of potatoes and other carbohydrate test meals. Ann Nutr Metab. 2013;62:37-43
- 2 Russet potatoes, washed, peeled and boiled
- 1 can no-salt added chickpeas, drained and rinsed
- 1/4 cup almond flour
- 1/4 cup canned pumpkin (omit for plain potato falafel)
- 1/2 cup fresh cilantro
- 1 tbsp lemon juice
- 2 tsp cumin
- 2 tsp coriander
- 2 tsp smoked paprika
- 2 tsp sea salt
- 1 tsp black pepper
- Lettuce (I used romaine & mixed greens
- Tahini for drizzling
- Preheat oven to 375°F and line a baking sheet with parchment paper.
- Combine all falafel ingredients into a food processor, and process until a thick dough is formed. adjust spices to your taste as needed.
- Using a table spoon, roll balls of dough and place them on the parchment paper, pushing down with your fingers to flatten out.
- Bake for 15-20 minutes, until the tops begin to brown.
- Add lettuce into a bowl along with potato falafel and desired topping. Drizzle with fresh tahini and enjoy!