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Good Living / Savory

Sweet potato and beetroot burger

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Sweet potato and beetroot burger

Method

This is the perfect recipe to use any leftover mashed sweet potatoes or roasted sweet potatoes. 

For the pickled carrots

  • In a saucepan, boil the vinegar and sugar, until the sugar dissolves.
  • Set aside for 2-3 minutes to cool.
  • In a bowl, add the grated carrots along with the mixture from saucepan and salt. Mix and set aside until needed.

For the burger

  • Finely chop the onion and garlic.
  • Place a pan over medium heat. Add the olive oil and let it get hot.
  • Add the onion and sauté for 3-4 minutes until slightly golden.
  • Add the garlic and sesame seeds. Sauté for 2 minutes. Remove pan from heat and allow mixture to cool.
  • Prick the sweet potatoes with a fork and wrap them in parchment paper.
  • Transfer to an ovenproof bowl and microwave for 15-20 minutes at 800 Watts, until they soften. (The time will depend on the size of the sweet potatoes.)
  • When ready, very carefully remove the bowl from the microwave because it will be very hot.
  • Cut the sweet potatoes in half, lengthwise and use a spoon to remove their flesh. Transfer to a food processor and beat until pureed.
  • Add the grated beetroots, breadcrumbs, bulgur, boiled quinoa, sautéed vegetables from pan, salt and pepper.
  • Pulse just to combine ingredients. You don’t want to beat for too long or else you will puree the vegetables. Season to taste.
  • Preheat oven to 180* C (350* F) Fan.
  • Shape mixture into 6 burger patties.
  • Spread the raw quinoa in a dish and coat each burger with it. Brush patties with remaining olive oil.
  • Place a pan over medium to high heat, add the patties and sauté for 1-2 minutes on each side until the quinoa turns light golden.
  • Transfer to a baking pan and bake for 25-30 minutes.
  • When ready, remove from oven and you are now ready to serve your burgers!

To serve

  • Spread 1 teaspoon mayonnaise over the bottom part of the hamburger bun.
  • Cover with patty and then add a slice of tomato, onions, some rocket leaves and pickled carrots.
  • Spread the top part of the hamburger bun with mild mustard, cover burger and serve.
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Nutritional
Chart

Nutrition information per portion

608
Calories (kcal)
30 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

22.0
Total Fat (g)
31 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.5
Saturated Fat (g)
13 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

82.0
Total Carbs (g)
32 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

20.0
Sugars (g)
22 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.0
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

9.8
Fibre (g)
39 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

2.3
Sodium (g)
38 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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