Mains

Brown Rice & Sweet Potato Patties

May 27, 2019

If you are looking for an easy and nutrient dense recipe, then Brown Rice & Sweet Potato Patties are a GREAT option!

Make them, eat them, freeze them, reheat them – so many options!

I’ve made this recipe two ways, one version is completely plant-based and suitable for vegans/vegetarians and the other version isn’t and both make a great meat-free meal option for lunch or dinner. As with any meals that include spices, the flavours grow over time and you can play around with spices and flavours and adjust according to your own tastes.

Key Nutrients

High Fibre – Whether you opt for the chickpea or tuna option, both are really high in fibre (chickpea per two patties contains 10g fibre and tuna per two patties contains 7g). Fibre is one of the most underrated nutrients in our diet and whilst being crucial to help regulate bowel movements, it’s also the nutrient helps to keep cholesterol levels healthy.

Antioxidants – This recipe is high in vitamins A, C and E, key nutrients that are amazing sources of antioxidants. With the majority coming from sweet potato, these nutrients are perfect for boosting immune and skin health.

Magnesium – The ultimate relaxation nutrient and one important nutrient that 1 in 3 Australians don’t consume enough of, this recipe per serve contains approximately 20-25% of the recommended daily intake (420mg males and 320mg for females).

Brown Rice & Sweet Potato Patties

Print Recipe
Brown Rice & Sweet Potato Patties
Course Main Dish
Prep Time 30 minutes
Cook Time 5-10 minutes
Servings
servings
Course Main Dish
Prep Time 30 minutes
Cook Time 5-10 minutes
Servings
servings
Instructions
  1. Pre-cook brown rice according to instructions and steam sweet potato until soft (approx 20 mins).
  2. Allow both rice and sweet potato to cool and then mash the sweet potato until smooth and add the rice, curry powder and onion powder.
  3. Using both hands, thoroughly mix the ingredients together and then add the chosen protein. Chickpeas: drain, rinse and mash until crumbled and add to the mixture OR Tuna: drain and add to the mixture.
  4. Once all ingredients are mixed thoroughly, use both hands to make into 6 individual patties (if you have time, you can set these in the fridge for 10 minutes to firm).

  5. Heat 1-2 tbsp extra virgin olive oil in a frying pan and add the patties to the frying pan and cook until brown and crispy on both sides.

  6. Serve and enjoy with salad.
Recipe Notes

Essential Equipment

Steamer, frying pan and potato masher.

Tips

I use a standard cup measure. If you don’t have one you can use a mug and substitute the amount for ¾ of a standard size mug (example of measuring cups here).

This recipe is perfect for dinner and to have for lunch the next day. If you would like some more meal prep inspiration, you might like to try The Lentil Chilli.

 

Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email amy@amysavagenutrition.com for further details. 

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