Nutrition,  Quick and Easy,  Recipes

Sweet Potato White Bean Puffs

Were you ever in need of healthy finger foods for a get together but didn’t have much time to spare?  Well I can help you out with this veggie and protein rich finger food recipe.  This recipe is quick to prepare especially if you take the shortcut of buying canned beans.  And the ingredient list is simple enough where you most likely already have the ingredients on hand.

What You Will Need

To make these puffs you will need only two main items; a sweet potato and navy beans.  Canned navy beans can be used but I had dried ones already in my cupboard so they were used by soaking them overnight.  If using canned beans I strongly recommend this brand.  When it comes to the sweet potato, the only way to go is roasting a small sweet potato the size of your fist.  You will only need roughly a half of a cup of sweet potato.

 

The Seasonings

The seasonings are also pretty basic.  Smoke paprika is used to give the puffs a nice smoky taste and to compliment the sweetness of the sweet potatoes.  Cayenne pepper is used to give the puffs a little kick.  There’s onion powder and a little sage for flavor.  Last but not least dried nettle leaf to give a little herbal, spinach type flavor, nutrient boost.  And of course we can’t forget sea salt to bring it all together.

How To Prepare The Puffs

The mixture comes together pretty easily.  After roasting the sweet potato put a half of cup of the sweet potato in a medium size bowl with the soaked or canned beans.  Then add your seasonings.  Depending on your preference mash the beans and sweet potato by hand or with a food processor.  If you mash the mixture manually you will have a chunkier consistency.  If you use a food processor the mixture will be smoother.   I prefer to have a chunkier consistency so I manually mashed up the mixture.

How To Eat Them

These sweet potato white bean puffs can be used like you would use falafel!  Whether they’re served with a dipping sauce, put on top of a salad, stuffed in a roll for a sandwich they are delicious.  When it comes to sauces I normally take the lazy approach and go to my tried and true which is Sir Kensington’s fabanaise.  But you can also use regular mayo, mustard, tahini etc…

The Recipe

This recipe is quick to make, tasty and satisfying.  It can also be revised to suit your likes and dislikes.  By keeping the main ingredients you can switch up the seasonings.  For example if you don’t like smoked paprika, use regular paprika or leave it out.  If you don’t have nettle leaf or don’t like sage substitute with other herbs.  The same goes for any of the other seasonings although I would suggest you keep the sea salt. 🙂

The recipe as presented produces about 21 puffs.  But the recipe can definitely be doubled.

Sweet Potato White Bean Puffs

 

AuthorDesireeCategory, DifficultyBeginner

Here's an easy, tasty dish if you're looking for an appetizer, main meal or snack that's all plant based. And it only requires two main items, navy beans and sweet potato. The recipe makes roughly 21 puffs and can always be double!

Prep Time40 minsCook Time20 minsTotal Time1 hr

 ½ cup dried navy beans or 1 cup of canned navy beans
 ½ cup roasted sweet potato
 ½ tsp of dried nettle leaf
 ½ tsp sea salt
 ½ tsp smoked paprika
 ½ tsp onion powder
 ¼ tsp cayenne pepper
 ¼ tsp ground sage

The Night Before
1

Soak 1/2 cup of navy beans overnight in filtered water.

*This step can be skipped if you use canned navy beans. If you use canned navy beans you want to use about a cup of canned beans. My canned navy beans of choice is definitely Eden Organic Navy Beans. Their beans are excellent and easy to digest.

The Next Day
2

After draining your soaked beans, place them in a pot and cover them with water. Place on a stove on medium to high heat till the beans start boiling then lower the temperature to allow them to cook till they can mash easily when pressed between your fingers.

3

Roast one small sweet potato in a 375 degree oven till it's soft and a knife goes in smoothly.

4

To a medium size bowl add the drained soaked or canned beans, and /2 cup of the roasted sweet potato. Also add the seasonings.

5

Mash the sweet potato and navy beans together till they become a mash. A food processor can also be used for this step this will make the mixture smoother.

The mash can be as smooth as you like. I prefer to leave some chunks of beans to add texture.

6

After the mixture is mashed to your preferred consistency. Cover the bowl with plastic wrap and place in the refrigerator for a couple of hours or overnight.

7

Preheat the oven to 425 degrees. Place a piece of parchment paper on a baking sheet and brush a little olive oil on the paper.

8

Take a small cookie scoop and scoop out balls of the sweet potato mixture and place on the lined, oiled parchment paper.

9

10

Bake for 20 minutes turning the puffs over at the half way point to bake and brown the other side.

11

The puffs are done when they are golden and toasted on all sides.

12

13

The sweet potato and white bean puffs can be served with a dip. The dip I used was just Sir Kensington's Fabanaise which is a plant based mayonnaise.

14

Delicious!

Ingredients

 ½ cup dried navy beans or 1 cup of canned navy beans
 ½ cup roasted sweet potato
 ½ tsp of dried nettle leaf
 ½ tsp sea salt
 ½ tsp smoked paprika
 ½ tsp onion powder
 ¼ tsp cayenne pepper
 ¼ tsp ground sage

Directions

The Night Before
1

Soak 1/2 cup of navy beans overnight in filtered water.

*This step can be skipped if you use canned navy beans. If you use canned navy beans you want to use about a cup of canned beans. My canned navy beans of choice is definitely Eden Organic Navy Beans. Their beans are excellent and easy to digest.

The Next Day
2

After draining your soaked beans, place them in a pot and cover them with water. Place on a stove on medium to high heat till the beans start boiling then lower the temperature to allow them to cook till they can mash easily when pressed between your fingers.

3

Roast one small sweet potato in a 375 degree oven till it's soft and a knife goes in smoothly.

4

To a medium size bowl add the drained soaked or canned beans, and /2 cup of the roasted sweet potato. Also add the seasonings.

5

Mash the sweet potato and navy beans together till they become a mash. A food processor can also be used for this step this will make the mixture smoother.

The mash can be as smooth as you like. I prefer to leave some chunks of beans to add texture.

6

After the mixture is mashed to your preferred consistency. Cover the bowl with plastic wrap and place in the refrigerator for a couple of hours or overnight.

7

Preheat the oven to 425 degrees. Place a piece of parchment paper on a baking sheet and brush a little olive oil on the paper.

8

Take a small cookie scoop and scoop out balls of the sweet potato mixture and place on the lined, oiled parchment paper.

9

10

Bake for 20 minutes turning the puffs over at the half way point to bake and brown the other side.

11

The puffs are done when they are golden and toasted on all sides.

12

13

The sweet potato and white bean puffs can be served with a dip. The dip I used was just Sir Kensington's Fabanaise which is a plant based mayonnaise.

14

Delicious!

Sweet Potato White Bean Puffs

Leave a Reply

Your email address will not be published.