Moroccan Bean Bites

Moroccan Bean Bites with Spiced Yogurt Dipmoroccan-bean-bites.jpg
Whether you making the bean bites for the big football game or bean patties for a meatless meal, this spiced up dish will get your taste buds tingling. 

gluten-free-icon.gif Gluten Free

 

Ingredients
Bean Bites/Patties

  • 2 medium sweet potatoes
  • 2 – 15.8 ounce cans reduced sodium great northern beans (or any other beans), drained and rinsed
  • 1/3 cup finely diced sweet onion
  • ¼ cup flour of your choice (choose gluten free flour for GF version)
  • 2 teaspoons paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon ground ginger
  • ½ teaspoon garlic powder
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon chili powder
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon cayenne pepper
  • 1/8 teaspoon allspice
  • Cooking spray

Spiced Yogurt Dip

  • 1 teaspoon honey
  • ¼ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • ¼ teaspoon ground ginger
  • 1 individual size container of non-fat Greek plain yogurt

Directions
For bean bites

  1. Preheat oven to 375 degrees Fahrenheit. 
  2. Clean sweet potatoes thoroughly, pierce with fork all over and microwave for 6-7 minutes or until soft.  Let cool and scrape out insides into medium bowl. 
  3. Add onion, flour and spices to bowl and mash well with fork or potato masher.  Stir several times along with mashing in order to evenly combine spices.
  4. Form into 28 balls, place on sprayed baking sheet and bake for 20 minutes.  Put toothpicks in after baking and let cool 5 minutes before serving. 

For bean patties:

  1. Clean sweet potatoes thoroughly, pierce with fork all over and microwave for 6-7 minutes or until soft.  Let cool and scrape out insides into medium bowl. 
  2. Add rest of bean patty ingredients to bowl and mash well with fork or potato masher.  Stir several times along with mashing in order to evenly combine spices.  Form into 8 patties.
  3. Spray medium skillet with cooking spray and cook patties over medium high heat for 3-5 minutes on each side or until golden brown.

For yogurt dip:

  1. Add honey and spices into yogurt container and stir well.  Serve ~1 Tablespoon each with bean bites or patties.

Serves 7 Bean Bites or Serves 8 Bean Patties

Bean Bites Nutrition Information
Per 4 Bean Bites with Yogurt Dip
Calories:  177
Total Fat:  0 g
    Saturated Fat: 0 g
Sodium:  162 mg
Total Carbohydrate:  34 g
    Dietary Fiber:   7 g
Protein:  10 g

Bean Patty Nutrition Information
Per 1 Patty with Yogurt Dip
Calories:  157
Total Fat:  0 g
    Saturated Fat:  0 g
Sodium:  143 mg
Total Carbohydrate:  30 g
    Dietary Fiber:  6 g
Protein:  9 g