nourishing traditions + sustainable habits

Sweet Potato & Spinach Falafel

These flavour and nutrient packed falafel are the perfect snack to keep your little ones’ hunger cries at bay or just as part of your lunch. Unlike the normal falafel that uses chickpea, this one uses pinto or black beans as the base which adds a bit richer flavour and creamier texture.

I came up with this recipe because my 1-year-old has hit a picky stage. All of my kids have hit it around this age. They love everything for the first 6-8 months of their eating experience and then all of a sudden they just start refusing foods.

He used to love sweet potato until about a month ago and now he won’t touch it. I wasn’t about to give in to his picky ways, so I just needed to come up with another way for him to eat them. I needed a finger food that he could feed himself.

A sweet potato falafel was the perfect solution for my picky toddler. I wanted to boost the vegetable ratio even more because really you can never have too many veggies, so I added some chopped spinach. They turned out delicious and my toddler loved them.

Next time I make them I’m going to double the recipe and freeze half so I can have a quick lunch or snack option. We ate them plain because my youngest can’t have dairy, but if you can they would be lovely dipped in a tzatziki yogurt sauce.


Sweet Potato & Spinach Falafel

1 1/2 cups pinto/black beans, mashed

4 cloves garlic, minced

1 onion, minced

1 handful spinach, finely chopped

1 handful cilantro/coriander, finely chopped

2 medium sweet potatoes, baked and mashed

3 tablespoons wholewheat flour (or any gluten-free flour)

1 teaspoon baking powder

1 teaspoon cumin

1 teaspoon salt

1 tablespoon  coconut oil



  1. Combine all the ingredients (except oil) in a bowl.
  2. Shape dough into small disks.
  3. Fry the disk shaped falafel in the coconut oil, flipping to cook both sides evenly.
  4. Eat warm or store in fridge/freezer to be reheated later. They will also 3-5 days in the fridge or a few months in the freezer.



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