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+ servings

Butternut Squash Falafel with Tahini Maple Sauce

Serving Size: 10
Baked butternut squash falafel with tahini maple sauce will be your new favorite plant-based dinner staple! This version is packed with plant protein and fiber!

Recipe by: Kaiser Permanente

Cook Times

Active Prep35
Hands-On Cook20
Hands-Off Cook0
Passive0
Total Time55 minutes
Recipe Serving Size10

Cooking Tools Required

12-inch saute pan, Blender, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Sharp Knives, Spatula, Top Stove

Ingredients

Butternut squash falafel:

  • 1 cup rolled oats
  • 6 clove garlic roughly chopped or pressed
  • 30 ounce canned butternut squash puree
  • 30 ounce canned garbanzo beans drained
  • 1 cup Italian parsley chopped
  • 1/2 cup lemon juice
  • 2 teaspoon onion powder
  • 4 teaspoon ground coriander
  • 4 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground black pepper
  • 2 teaspoon sea salt

Maple tahini sauce:

  • 1 cup tahini
  • 4 tablespoon pure maple syrup
  • 1/2 cup lemon juice from 2-4 lemons
  • 4 tablespoon water to thin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

Caramelized Onions:

  • 6 large yellow onion (about 6 cups sliced)
  • 2 teaspoon avocado oil

Optional additional for serving:

  • 4 ounce baby spinach
  • 10 whole wheat pita bread

Instructions

  • Preheat the oven to 400°F. Line a baking sheet with parchment paper or a silicone mat.
  • Make the caramelized onions: slice onions lengthwise vertically so that they are in about 1 cm wide slices of onion. Heat a skillet over medium-high heat until heated. Add the onions and stir around. Add the oil and stir again. Top skillet with a lid and turn heat to lowest setting for 15 minutes, stirring around every 3-5 minutes. Remove lid and turn up heat to medium or medium high and cook onions for another 20-25 minutes or until golden brown and softened and taste sweet to taste, stirring every 3-5 minutes to make sure it doesn’t burn. Add small amount (1 teaspoon) water if needed to help keep from burning/getting dry.
  • Make the oat flour by blending ½ cup oats in a blender or food processor until a fine flour and place into a medium sized bowl.
  • Add chickpeas, garlic and pumpkin or butternut squash puree to the bowl of a food processor or blender. Pulse just a few times until you get a chunky mixture. You do not want to fully puree the mixture! Just a couple pulses should leave it chunky.
  • Add this mixture to the bowl with the oat flour. Add: cumin, coriander, onion powder, turmeric and salt and pepper along with the roughly chopped parsley. Add the lemon juice and stir together to combine.
  • Use a cookie scoop or your hands to portion into balls on the baking sheet.
  • Bake for about 20 minutes or until the tops are golden brown.
  • Make the sauce: combine all of the ingredients for the maple tahini sauce. Sauce should be thin enough to use as a drizzle, but not super watery! Add more water as necessary to thin it out.
  • Remove falafel from oven, let cool slightly and place in pita or flatbread, topped with caramelized onions, greens, and tahini drizzle.
Reheating Instructions
Heat falafel in the oven at 350 degrees for 15 minutes. Warm pita in the microwave on medium high power until heated through.

Nutrition

Calories: 500kcal | Carbohydrates: 76g | Protein: 18g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 1085mg | Potassium: 812mg | Fiber: 14g | Sugar: 13g | Vitamin A: 14848IU | Vitamin C: 31mg | Calcium: 163mg | Iron: 7mg