Sweet potato and lentil patties with tzatziki
Savor the wholesome goodness of Sweet Potato and Lentil Patties paired with creamy Tzatziki. Made with sweet potatoes, lentils, and aromatic spices, these patties are a perfect blend of flavor and nutrition. Enjoy them with a fresh arugula salad and cherry tomatoes for a delightful, healthy meal.
- 27 May 2024
- Cook time 40 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
Sweet potato and lentil patties are a delicious and nutritious option for a satisfying meal. Paired with fresh arugula, cherry tomatoes, and a dollop of creamy tzatziki, this dish combines hearty plant-based ingredients with refreshing accents. These patties are not only flavorful but also packed with vitamins, minerals, and protein - a perfect choice for a balanced diet.
Ingredients:
Instructions:
- Preheat your oven to 200°C (390°F).
- Wash and peel the sweet potatoes. Cut them into equally sized chunks.
- Place the sweet potato pieces on a baking tray, drizzle with a small amount of olive oil, and roast in the preheated oven for about 25-30 minutes or until they're tender.
- Remove from the oven and let them cool slightly.
- In a large mixing bowl, mash the roasted sweet potatoes until smooth.
- Add ground cumin, dried coriander, drained and rinsed lentils, chopped coriander leaves, and bread crumbs to the mashed sweet potatoes. Mix well until all ingredients are fully combined.
- Season with salt and pepper to taste.
- Take a small handful of the mixture and shape it into a patty. Repeat the process until all the mixture is used up. You should get approximately 6-8 patties depending on the size.
- Heat 2 teaspoons of olive oil in a non-stick skillet over medium heat.
- Cook the patties for about 3-4 minutes on each side until golden brown and heated through. Handle them gently as they can be quite delicate.
- In a large bowl, toss together the arugula and halved cherry tomatoes.
- Optionally, drizzle with a bit more olive oil and a squeeze of lemon juice.
- Plate the arugula and cherry tomato salad.
- Arrange the sweet potato and lentil patties on top or alongside the salad.
- Serve warm with a side of tzatziki sauce for dipping.
Tips:
- Tip 1: To enhance the flavor of the sweet potato, roast it in the oven instead of boiling.
- Tip 2: Be sure to drain the canned lentils thoroughly to avoid excess moisture in the patties.
- Tip 3: For a finer texture, mash the sweet potatoes and lentils well, but leave a few chunks for added texture.
- Tip 4: Incorporate a bit of minced garlic and onion for extra savory depth.
- Tip 5: Let the patties rest in the fridge for 15-20 minutes before cooking to help them hold their shape better during frying.
- Tip 6: Use a non-stick skillet and avoid flipping the patties too soon to ensure a nice crust forms.
Making sweet potato and lentil patties is a rewarding cooking experience that results in a tasty and nutritious dish. These patties are versatile and can be enjoyed as a main course, in a sandwich, or as a snack. Follow the tips provided to maximize flavor and achieve the perfect texture. Serve them with a side of fresh arugula, cherry tomatoes, and homemade tzatziki, and you have a wholesome meal that's sure to be a hit!
| Nutrition Facts | |
|---|---|
| Serving Size | 280 grams |
| Energy | |
| Calories 250kcal | 10% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 12g | 33% |
| Sugar 8g | 8% |
| Fat | |
| Fat 3.57g | 4% |
| Saturated 0.52g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 770ug | 85% |
| Choline 55mg | 10% |
| Vitamin B1 0.37mg | 31% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 2.64mg | 17% |
| Vitamin B6 0.46mg | 27% |
| Vitamin B9 240ug | 59% |
| Vitamin B12 0.03ug | 1% |
| Vitamin C 22mg | 24% |
| Vitamin E 0.80mg | 5% |
| Vitamin K 54ug | 47% |
| Minerals | |
| Calcium, Ca 130mg | 10% |
| Copper, Cu 0.50mg | 0% |
| Iron, Fe 6mg | 53% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 270mg | 22% |
| Potassium, K 1000mg | 29% |
| Selenium, Se 6ug | 11% |
| Sodium, Na 130mg | 8% |
| Zinc, Zn 1.98mg | 18% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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