Heavenly Sweet Potato and Quinoa Patties
Welcome, health-conscious food lovers! Today, I’m excited to share a mouthwatering gluten-free recipe that’s both nutritious and satisfying. These Sweet Potato and Quinoa Patties are the perfect blend of savory and sweet, with a crispy exterior and a soft, flavorful interior. Packed with vitamins, minerals, and protein, this dish is ideal for a quick lunch, a light dinner, or even as a unique appetizer for your next gathering. Let’s dive into this simple yet delightful recipe that will surely become a staple in your kitchen!
Nutritional Information
The ingredients in this Sweet Potato and Quinoa Patties recipe offer numerous benefits for skin health, hair health, and the immune system. Let’s break down the key ingredients and their contributions:
Sweet Potatoes:
- Rich in beta-carotene, which the body converts to vitamin A. Vitamin A promotes skin cell turnover and helps maintain healthy skin. It also contains vitamin C, which supports collagen production, essential for skin elasticity and firmness.
- The vitamin A in sweet potatoes helps produce sebum, which keeps hair moisturized. Vitamin C aids in iron absorption, crucial for hair growth.
- High in antioxidants like beta-carotene and vitamin C, which help fight free radicals and boost immune function.
Quinoa:
- Contains protein, which is essential for skin structure and repair. It also provides zinc, which aids in skin healing and maintaining skin health.
- Rich in protein and B vitamins, which are crucial for hair growth and strength.
- Provides iron and zinc, both important for immune function.
Eggs:
- Contain biotin, which helps maintain healthy skin. They also provide protein for skin structure and repair.
- Biotin in eggs promotes hair growth and overall hair health.
- Rich in selenium, which supports immune function.
Garlic:
- Contains allicin, which has antimicrobial properties that can help combat skin infections.
- Allicin also has immune-boosting properties.
Olive Oil:
- Rich in vitamin E and antioxidants, which protect the skin from oxidative stress and promote skin health.
- Can help moisturize the scalp and hair when applied topically.
Greek Yogurt (in the dip):
- Contains probiotics that may help with skin conditions like acne. Also provides protein for skin repair.
- Probiotics in yogurt can support gut health, which is closely linked to immune function.
Scientific explanations:
- Beta-carotene in sweet potatoes is converted to vitamin A in the body. Vitamin A regulates gene expression in skin cells, promoting proper skin cell differentiation and preventing excessive keratin production, which can lead to clogged pores.
- Vitamin C is crucial for collagen synthesis. It acts as a cofactor for enzymes that stabilize collagen molecules, ensuring proper skin structure and wound healing.
- Zinc in quinoa is involved in numerous aspects of cellular metabolism. In the skin, it plays a role in wound healing, inflammation reduction, and protection against UV radiation.
- Biotin (vitamin B7) in eggs is essential for fatty acid metabolism. In hair follicles, it helps produce keratin, the primary protein in hair, leading to stronger, healthier hair.
- Allicin in garlic has been shown to enhance the function of certain immune cells, such as T-lymphocytes and macrophages, boosting overall immune response.
By combining these nutrient-rich ingredients, this recipe provides a comprehensive blend of vitamins, minerals, and antioxidants that support skin health, hair health, and immune function through various biological mechanisms.
Nutritional Breakdown per Serving (1/4 of the recipe, approximately 2 patties):
Calories: 290
Macronutrients:
- Protein: 10g
- Carbohydrates: 40g
- Fiber: 6g
- Sugar: 7g
- Fat: 12g (2g saturated, 7g monounsaturated, 3g polyunsaturated)
Vitamins:
- Vitamin A: 11,000 IU (220% Daily Value)
- Vitamin C: 15mg (25% DV)
- Vitamin B6: 0.3mg (15% DV)
- Folate: 40mcg (10% DV)
- Vitamin E: 2mg (10% DV)
Minerals:
- Iron: 2.5mg (14% DV)
- Magnesium: 60mg (15% DV)
- Potassium: 450mg (13% DV)
- Zinc: 1.2mg (8% DV)
- Calcium: 50mg (5% DV)
Other notable nutrients:
- Beta-carotene: 11mg
- Lutein and Zeaxanthin: 1.5mg
Protein content breakdown:
The protein in this recipe comes primarily from the quinoa and eggs. Quinoa provides all nine essential amino acids, making it a complete protein source.
Additional notes:
- This recipe is rich in complex carbohydrates from the sweet potatoes and quinoa.
- It’s an excellent source of dietary fiber, which aids in digestion and promotes feelings of fullness.
- The dish is particularly high in vitamin A, mostly in the form of beta-carotene from the sweet potatoes.
- The olive oil provides heart-healthy monounsaturated fats.
- If including the optional yogurt dip, it would add approximately:
- 30 calories
- 3g protein
- 1g carbohydrate
- 2g fat
- Additional calcium and probiotics from the Greek yogurt
This recipe is nutrient-dense, providing a good balance of macronutrients and a wide array of vitamins and minerals, making it a healthy choice for a meal or snack.
Heavenly Sweet Potato and Quinoa Patties
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy4
servings20
minutes20
minutes290
kcalThese Sweet Potato and Quinoa Patties are a true culinary delight, offering a perfect balance of flavors and textures that will tantalize your taste buds. The natural sweetness of the sweet potatoes melds beautifully with the nutty quinoa, while the aromatic spices and fresh herbs add depth and complexity to every bite. With their crispy exterior giving way to a soft, flavorful interior, these patties are not only a joy to eat but also a feast for the eyes, making them an irresistible addition to any meal.
Ingredients
2 medium sweet potatoes (about 1 pound), peeled and grated
1 cup cooked quinoa
1/4 cup finely chopped red onion
2 cloves garlic, minced
1/4 cup chopped fresh parsley
2 large eggs, lightly beaten
1/2 tsp ground cumin
1/4 tsp smoked paprika
1/4 tsp sea salt
1/8 tsp black pepper
2 tbsp olive oil for cooking
- Optional Yogurt Dip:
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp honey
Salt and pepper to taste
Directions
- In a large bowl, combine the grated sweet potato, cooked quinoa, chopped red onion, minced garlic, and fresh parsley.
- Add the beaten eggs, cumin, smoked paprika, salt, and pepper to the bowl. Mix well until all ingredients are evenly distributed.
- Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat.
- Using your hands, form the mixture into 8 patties, each about 1/2 inch thick.
- Cook the patties in batches, 4 at a time, for about 3-4 minutes on each side or until golden brown and crispy. Add the remaining tablespoon of olive oil when cooking the second batch.
- While the patties are cooking, prepare the optional yogurt dip by mixing all dip ingredients in a small bowl.
- Once all patties are cooked, transfer them to a paper towel-lined plate to absorb any excess oil.
- Serve the patties warm with the yogurt dip on the side.
Tips:
- Squeeze out excess moisture from the grated sweet potatoes using a clean kitchen towel or cheesecloth before mixing with other ingredients. This will help the patties hold together better and become crispier when cooked.
If the mixture seems too wet, add a tablespoon or two of gluten-free flour or ground flaxseed to help bind the ingredients.
For more uniform patties, use a 1/4 cup measure to scoop the mixture, then gently shape it with your hands.
Let the formed patties rest in the refrigerator for 15-20 minutes before cooking. This will help them firm up and hold their shape better during cooking.
Ensure your pan is hot before adding the patties to achieve a nice, crispy exterior.
Don’t overcrowd the pan when cooking the patties. Leave enough space between them to easily flip them and ensure even browning.
These patties can also be baked in the oven at 400°F (200°C) for about 20-25 minutes, flipping halfway through, for a less hands-on cooking method.
These Sweet Potato and Quinoa Patties are not only gluten-free but also packed with nutrients. Sweet potatoes are rich in vitamins A and C, while quinoa provides a complete protein source. The combination of flavors and textures makes this dish a true delight for your taste buds.
Feel free to customize this recipe by adding your favorite herbs or spices. You can also serve these patties with a side salad or steamed vegetables for a complete meal. Enjoy your healthy and delicious creation!
