These quinoa and sweet potato patties are a nutritious and flavorful option for a light meal or appetizer. Packed with protein, fiber, and spices, these patties are both filling and versatile. Serve them with your favorite dipping sauce or as a side to a fresh salad for a wholesome, plant-based meal.
Preparation Time: 20 minutes
Cook Time: 20-25 minutes
Total Time: 45 minutes
Course: Appetizer, Main Course
Cuisine: Vegetarian
Servings: 10 mini patties
Ingredients:
- 1/2 cup (90g) quinoa
- 1 cup (240ml) water
- 1 large sweet potato, peeled and cut into small chunks
- 1/2 small head of broccoli, finely chopped
- 3 spring onions, chopped
- 30g fresh coriander, chopped
- 2 tsp paprika
- 1/2 tsp garlic powder
- 1/2 tsp chili flakes
- Salt and black pepper, to taste
- 2-3 heaped tbsp oat flour
- Olive oil, for frying
Directions:
- Cook the Quinoa:
- Rinse the quinoa, then add it to a saucepan with 1 cup of water. Bring to a boil, reduce heat to a simmer, cover, and cook for about 15 minutes until the water is absorbed and the quinoa is fluffy.
- Prepare the Sweet Potato:
- Peel and cut the sweet potato into small chunks. Steam for about 20 minutes or until tender. Alternatively, boil until soft.
- Mash and Combine Ingredients:
- In a large mixing bowl, mash the cooked sweet potato. Add the cooked quinoa, stirring until well combined.
- Add Vegetables and Herbs:
- Chop the broccoli florets finely and add them to the bowl along with the chopped spring onions and fresh coriander.
- Season the Mixture:
- Add paprika, garlic powder, chili flakes, salt, and black pepper. Mix everything thoroughly.
- Bind with Oat Flour:
- Add 2-3 heaping tablespoons of oat flour to the mixture, stirring until it holds together.
- Form Patties:
- Using your hands, shape the mixture into about 10 mini patties.
- Fry the Patties:
- Heat a little olive oil in a frying pan over medium-high heat. Fry the patties for a few minutes on each side until they turn golden brown and crispy.
- Cool and Serve:
- Allow the patties to cool for 10-15 minutes, letting them firm up. Serve with a fresh salad and tzatziki sauce.
Serving Suggestions:
- With Tzatziki Sauce: Serve with creamy tzatziki for a refreshing dip.
- Alongside a Salad: Pair with a fresh, crisp salad for a complete meal.
- In a Wrap: Place the patties in a wrap with greens and sauce for a portable meal.
- With Avocado: Top with mashed avocado or guacamole for added creaminess.
- With a Grain Bowl: Serve over quinoa or rice with a side of vegetables.
Cooking Tips:
- Adjust Spices: Increase chili flakes or add other spices for more heat.
- Use Fresh Herbs: Fresh coriander adds a burst of flavor, but parsley works as well.
- Add a Binding Agent: If the mixture feels too loose, add extra oat flour.
- Chill Before Frying: Chill patties in the fridge for 10 minutes to help them firm up.
- Use Non-Stick Pan: To prevent sticking, use a non-stick pan and avoid overcrowding.
Nutritional Benefits:
- High in Fiber: Both quinoa and sweet potatoes are rich in fiber, aiding digestion.
- Packed with Protein: Quinoa provides a good amount of plant-based protein.
- Loaded with Vitamins: Sweet potatoes are a great source of vitamin A, and broccoli offers vitamin C.
- Antioxidant-Rich: Spices like paprika and chili flakes add antioxidants.
- Low in Saturated Fat: Olive oil provides healthy fats without excess saturated fat.
Dietary Information:
- Vegetarian: Suitable for a plant-based diet.
- Gluten-Free: Made with gluten-free ingredients.
- Dairy-Free: No dairy, ideal for lactose-free diets.
- Nut-Free: Contains no nuts, making it allergy-friendly.
Nutritional Facts (per serving, approximate):
- Calories: 85 kcal
- Protein: 3g
- Carbohydrates: 12g
- Fiber: 2g
- Fat: 3g
- Sugar: 1g
Storage:
- Refrigerator: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Place patties in a single layer on a baking sheet and freeze. Once frozen, transfer to a freezer bag. They can be reheated in a skillet or oven.
Why You’ll Love This Recipe:
- Wholesome Ingredients: Full of natural, nourishing ingredients.
- Simple to Prepare: Easy steps make these patties beginner-friendly.
- Great Meal Prep Option: Make ahead and freeze for quick meals.
- Delicious Flavor: The combination of sweet potato, quinoa, and spices is irresistible.
- Versatile: Perfect as an appetizer, snack, or main meal.
Conclusion:
These quinoa and sweet potato patties are a delightful, healthy dish that combines satisfying textures and flavors. With a crispy exterior and soft interior, these patties are versatile enough for various meals, from appetizers to main courses. Enjoy them fresh or make a batch for the week, knowing you’re treating yourself to a nutritious, plant-based meal.
Frequently Asked Questions:
- Can I use different spices?
- Absolutely! Feel free to add cumin, curry powder, or Italian seasoning for a new flavor profile.
- How can I make these patties vegan?
- This recipe is already vegan as it contains no animal products.
- Can I bake the patties instead of frying?
- Yes, bake at 400°F (200°C) for 15-20 minutes, flipping halfway through.
- What can I use instead of oat flour?
- You can substitute almond flour, chickpea flour, or regular flour if not gluten-free.
- Can I use canned sweet potato?
- Yes, canned sweet potato can be used; just ensure it’s well-drained to avoid excess moisture.