Sweet Potato, Spinach and Quinoa Burgers with Feta
By Joe
Source: NYT Cooking.
Vibrant and creamy, these patties combine roasted sweet potato with fresh herbs, tangy cheese and wholesome grains.
Always check the labels of the products you use.
Method
- 1
Roast. Place 680 g scrubbed sweet potatoes in the oven at 200 °C for 45-60 min until very soft, then remove and cool completely.
- 2
Cook. Simmer 60 g rinsed quinoa and 65 g rinsed red lentils with 400 ml water and ½ tsp salt covered over medium heat for 15-20 min until tender.
- 3
Dry. Drain the cooked grains, return to the pan, lay a clean tea towel over the top, put the lid on and leave for 15 min to steam and dry out completely.
- 4
Mix. Peel and mash the cooled sweet potatoes, stir in 90 g chopped fresh spinach, then fold in the dried grains, 85 g crumbled feta, 3 tbsp chopped fresh mint, 4 tbsp finely chopped chives, 2 tsp lemon juice and ½ tsp ground black pepper.
- 5
Coat. Shape 10 balls with wet hands, roll in 60 g panko breadcrumbs or chickpea flour and flatten into patties.
- 6
Chill. Place the patties uncovered on a tray and refrigerate for at least 1 hour.
- 7
Fry. Heat 2 tbsp vegetable oil in a large non-stick frying pan over high, swirl to coat the base, drop to medium and fry 5 patties for about 4 min per side until well browned; transfer to a wire rack and repeat with the remaining 2 tbsp oil and patties.
- 8
Serve. Top each patty in a burger bun with a spoonful of yoghurt mixed with grated garlic and fresh mint.
Storage
Shaped patties keep chilled for 2 days; cooked patties keep for 2-3 days or can be frozen, thawed fully and reheated in a low oven for 10-15 min until piping hot. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
Why this label?
- Total fat: 26 % of energy (limit ≤ 30%)
- Saturated fat: 6.1 % of energy (limit < 10%)
- Free sugars: 5 % of energy (limit < 10%)
- Salt: 1.44 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 4.7 g fibre / 9 g veg (limit ≥ 4.6 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our rule based on the WHO healthy diet guidance. Not endorsed by WHO.
EU nutrition claims
- Source of protein: 3.3 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
Per serving, from the nutrition table. Condition from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
4.6 g per serving
9.2 % of the 50 g daily maximum · 18.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- baking tray
- saucepan with a lid
- sieve
- clean tea towel
- large bowl
- fork
- plate
- large non-stick frying pan
- wire rack set in a baking tray
- fish slice
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 371 kcal |
| Protein | 12.2 g |
| Carbohydrate | 56.6 g |
| of which sugars | 9.1 g |
| of which free sugars | 4.6 g |
| Fat | 10.7 g |
| of which saturates | 2.5 g |
| Fibre | 4.7 g |
| Salt | 1.44 g |
Protein per 100 kcal
3.3 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
