SWEET POTATO , QUINOA AND LENTIL BURGERS
Total Time : 45-60 minutes Yield : 12
¾¾ 2 sweet potatoes
¾¾ 400g of tinned lentils ( strained & dried )
¾¾ 1 tsp of chilli flakes
½ tsp of dried cumin , oregano and crushed coriander seeds )
¾¾ 1 clove of garlic , finely chopped
¾¾ ½ cup quinoa + 1 cup of water
¾¾ 1 handful of chopped parsley
¾¾ ½ onion , finely sliced
¾¾ 1egg , gently beaten
¾¾ Extra virgin olive oil ~ 1 tbsp
1 . Dice the sweet potato , boil until soft and mash
2 . Cook quinoa in a pot of boiling water – quinoa should appear soft and fluffy , with all water absorbed
3 . In a separate bowl , add all ingredients together and mix with your hands ( or fork ) 4 . Set aside in the fridge for 30 minutes 5 . Shape into burgers and lightly pan fry in extra virgin olive oil until golden brown
6 . Choose a whole grain roll and bulk with avocado , tomato , grated carrot , beetroot , cheese , hummus or relish !
Serving size ( 1burger )
Energy – kJ / calories 673 / 161 Protein ( g ) 4.3 Fat ( g ) 8.6 Carbohydrate ( g ) 15.4 Sugar ( g ) 4.1 Fibre ( g ) 3.1
Thanks to Joel Feren
, Accredited Practising Dietitian for the recipe .
SWEET POTATO BROWNIES
Preparation time : 20 minutes / Yield : 12-16 brownies
3 / 4 cup sweet potato puree
¾ ¾ 1 cup peanut or almond butter
OR allergy-friendly substitution
¾¾ 1 tsp pure vanilla extract
1 / 4 cup + 2 tbsp flour ( oat , white , or spelt flour all work )
¾ ¾ 1 / 2 cup mini chocolate chips (+ more for the top – optional )
¾¾ 2 / 3 cup granulated sugar of choice
¾¾ 1 / 4 cup + 2 tbsp cocoa powder
¾¾ 1 ½ tsp baking soda
1 / 8 tsp salt
1 . Preheat oven to 160C . Line a 20cm pan with baking paper ( or grease well ). Gently heat nut butter until resembles liquid consistency ( easily stirred ). Transfer to a large bowl , whisk in sweet potato and vanilla extract .
2 . In a separate bowl , stir together all remaining ingredients ( this is the dry mixture ) – make sure that baking soda is evenly incorporated ! Pour dry mixture into wet mixture ( not the other way around ) and mix together .
3 . Using a spatula , scoop out mixture and smooth into the prepared pan . Use a second sheet of baking paper to really smooth it down evenly .
4 . Bake on middle oven rack for 20 minutes . It may look a little underdone but will firm up as it cools . ( If brownie still appears gooey after cooling , loosely cover and refridgerate for a few hours ).
Serving size 40g Energy - kJ / calories 619 / 148 Protein ( g ) 5.6 Total fat ( g ) 8.3 Saturated fat ( g ) 1.6 Total carbohydrate ( g ) 15.0 Fibre ( g ) 1.9 Sodium ( mg ) 26 Potassium ( mg ) 83
Thanks to Lara Mathers , Accredited Sports Dietitian for the recipe .
Winter 2018 ReFuel Magazine 7