Sweet Potato, Spinach and Quinoa Burgers with Feta
Inspired by techniques from 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
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Why it's healthy
- 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 WHO-based rule. Not endorsed by 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 (estimated values)
| 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 ≥ 10 g
Calculated from USDA FoodData Central ingredient values
Metric · 10 servings
Patties
- 680 g sweet potatoes, scrubbed
- 60 g quinoa, rinsed
- 65 g red lentils, rinsed
- 400 ml water
- 3 g fine sea salt or table salt about ½ tsp
- 90 g fresh spinach, chopped
- 85 g feta, crumbled
- 3 tbsp chopped fresh mint
- 4 tbsp finely chopped chives
- 2 tsp lemon juice
- ½ tsp ground black pepper
Coating
- 60 g panko breadcrumbs or chickpea flour, for coating (you will not need it all)
Cooking
- 60 ml vegetable oil (or grapeseed oil)
To serve
- 10 burger buns, split
- 150 g plain yoghurt mixed with a little grated garlic and mint, to serve
- 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).
