This is a variation of my Potato Quinoa Patties. Customers asked if they could use sweet potatoes instead of white potatoes (the preference of many), so I created this recipe. Sweet potatoes are less starchy, so I added less quinoa and a little garbanzo/chickpea flour as a binder. The quinoa needs to be cooled first and it works best by making the patties small. Make sure to cook the patties well before turning over to the other side, otherwise they may fall apart. If the patties fall apart, add a little more garbanzo flour to the sweet potato mixture. This recipe is a big hit. Customers and co-workers around the store were flocking to my table the day I prepared these. The little patties were enjoyed by many!
½ cup cooked (and cooled) quinoa*
2 packed cups of shredded uncooked sweet potatoes
2 tablespoons garbanzo/chickpea flour
1 teaspoon curry powder
¼ teaspoon salt, or to taste
Good quality coconut oil or vegetable oil for cooking
*For this recipe I cook the quinoa with extra water to make it more soft and tender. I also add vegetable bouillon (instead of salt) to the water before cooking for extra-added flavor.
To cook ½ cup of dry quinoa:
Cook quinoa in 1½ cups water with ½ of a vegetable bouillon cube. Cook until water is absorbed and quinoa is very soft (approximately 20 minutes). This yields approximately 2 cups of cooked quinoa.
Put all ingredients (except oil) into a medium-size bowl. Mix thoroughly with your hands until well combined. Heat a little oil (just enough to coat the bottom of the pan) in a non-stick skillet over medium heat. Form mixture into 3–4 inch patties. Add patties to the heated pan. Cook on medium heat for about 5 minutes on each side or until golden brown and cooked through. Drain on paper towels. Serve warm, hot, or at room temperature. Makes approximately 10 patties.
Health Benefits of Sweet Potatoes
Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables. Here are 9: 1. They are high in vitamin B6. Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including the prevention of heart attacks.
- They are a good source of vitamin C. While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essential to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.
- They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
- Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and the metabolizing of protein, among other things.
- Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral.
- They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.
- Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
- Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body. Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet.2 Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.
- There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad.