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6 Ingredient Black Bean Falafel

Looking for an easy pantry meal that can be thrown together in less than 30 minutes? Try these 6 Ingredient Black Bean Falafel



Falafel are traditionally made with chickpeas but here I made them with black beans to switch it up. These black bean falafel can be served with pasta and sauce in place of meatballs, yogurt and tabouli, in a grain bowl, or just dipped in ketchup. They can be thrown together from things you have in your pantry - black beans, oats, garlic, onion, salt, and spices. You can switch up the spices to whatever you have on hand - I note below which ones I used and alternates that I would have added if I had them - no extra trips to the grocery store required!


The keys to making these not mushy are partially drying out the beans in the oven before and blotting the onions/garlic to take out any excess moisture/oil.


Ingredients


  • 1, 15 oz can black beans, rinsed and drained

  • 1 C old fashioned oats

  • 3 cloves garlic, minced

  • 1 red onion, chopped

  • 1 tsp olive oil (or more if necessary - but use as little as possible, you will be blotting it off before adding to the food processor)

  • 1/2 tsp salt + 3-4 tsp spices* - I used 1 tsp paprika, 1 tsp dried parsley, 1/2 tsp basil, 1 tsp cumin


*If you don't have one or more of those spices can sub chili powder or cayenne for paprika (use half the amount for cayenne), oregano for parsley or basil (or use all 3), add in garlic powder, etc.


Directions


  1. Preheat oven to 350F

  2. Rinse and drain black beans and arrange in single layer on parchment paper-lined baking sheet, bake for 10 min

  3. While the beans are in the oven, cook the onions and garlic in the oil (can also use water or veg stock) for about 5 min until soft, blot off excess moisture with a kitchen towel

  4. add all ingredients to food processor once beans are done and pulse until combined (I like to leave it so you can still see the beans and oats, not totally pureed) - you can also just mash it all together in a bowl with a fork or potato masher

  5. roll spoonfuls into balls and arrange on baking sheet with parchment paper or baking mat (makes about 16)

  6. Bake for 15 min, serve warm

Enjoy!


Xx, Kara

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