Chickpea and Sweet Potato Koftas

This dish can be served with Hummus or Babaghanous. Omit the yoghurt for a dairy-free/vegan dish.

Chickpea and Sweet Potato Koftas

Ingredients:

400g orange sweet potato (kumera), peeled and diced (you will need 200g cooked sweet potato)
240g can chickpeas, drained, rinsed
1 small red onion, diced
2 cloves garlic, chopped
3 teaspoons grated fresh ginger
2 teaspoons cumin seeds
2 tablespoons lemon juice
¼ cup soy flour
½ cup fresh peas
2 tablespoons plain flour
2 tablespoons canola oil
1 lebanese cucumber
4 pita bread rounds, cut into quarters
¼ cup tahini
¼ cup low-fat plain yoghurt
1 cup firmly packed fresh mint

Method:

1. Cook the sweet potato in boiling water for 10 minutes, or until tender. Drain. Blend in a food processor with the chickpeas, onion, garlic, ginger, cumin and lemon juice until smooth.
Add the soy flour and process until combined. Stir in the peas.

2. Roll tablespoons of the mixture into balls, then flatten with your hand. Dip into the flour, shaking off any excess.

3. Heat the oil in a non-stick frying pan. Add the koftas in batches and cook over medium heat for 3 minutes each side, or until golden brown. Drain well on crumpled paper towels.

4. Using a vegetable peeler, cut the cucumber into ribbons.

5. Serve the koftas with the pita bread, tahini, yoghurt, mint and cucumber.

Per serve (6): 1440kJ (345cal). Protein 13g. Fat 15g. Carbohydrate 39g. Sodium 290mg. Potassium 530mg. Calcium 110mg. Iron 3mg. Fibre 8g

Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Chickpea-and-Sweet-Potato-Koftas.aspx

Serves: 4-6
Rating:

Ginger and Vegetable Tagine

Following on with the tagine theme, this dish is vegan, but could easily be served to, and enjoyed by, non-vegans. It is also dairy-free, wheat-free and nut-free, so is a great dish to have on hand if anyone with allergies comes over!

Enjoy!

Ginger and Vegetable Tagine

Ingredients:

1/2 cup olive oil
3 medium spanish onions, finely sliced
3 garlic cloves, finely sliced
3 tbsp fresh ginger, finely sliced or grated
2 bay leaves
1 tbsp coriander seeds
1 cinnamon quill
Salt and ground white pepper
800g tin whole peeled tomatoes
400g tin chickpeas, drained
1 tbsp preserved lemon rind, finely sliced
1kg sweet potato, peeled and cut into 11/2 cm cubes
1 red capsicum, cut into squares
2 handfuls coriander leaves

Method:

1. Preheat oven to 180C.

2. Heat oil in a large heavy-based saucepan or a tagine. Add onion, garlic, ginger, bay leaves, coriander seeds and cinnamon and season well. Cook over medium heat until soft and starting to colour, about 15 minutes.

3. Add tomatoes, chickpeas and lemon rind and bring to a simmer. Add sweet potato and capsicum and stir.

4. Cover with a lid and bake for 1 hour or until sweet potato is cooked through.

5. Garnish with coriander leaves and serve with couscous and natural yoghurt (vegans - use a vegan alternative).

Source: http://www.cuisine.com.au/recipe/Ginger_and_vegetable_tagine

Serves: 6

Rating:

Creamed Sweet Potatoes and Black-Eyed Beans

Called "Viazi Vitamu Na Mbazi" in Swahili, this Kenyan dish sounds strange, but is very creamy and has a nutty flavour to it.

Creamed Sweet Potatoes and Black-Eyed Beans

Ingredients:

2 cups dried black-eyed beans
water for cooking
700g sweet potatoes
100g nuttlex (or other margarine - non-vegans can use butter)
salt to taste
4 tomatoes

Method:

1. Soak beans overnight, then boil in fresh water until half cooked (about 25 minutes)

2. Peel sweet potatoes, cut into chunks, and add to beans. Continue cooking until both are soft.

3. Drain, then mash the beans and sweet potatoes together, adding nuttlex/marg/butter and salt to make a smooth mixture.

4. Serve with diced tomatoes on top.

Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006

Serves: 6

Rating: 4/5

Sweet Potato, Apple and Leek Bake

Very yummy as a side dish to something like a vege schnitzel or a fry up of mushrooms (or anything else really), or as a light meal of its own with a side salad.

Sweet Potato, Apple and Leek Bake

Ingredients:

1 large sweet potato, peeled
3 medium apples, peeled
1 large leek
2 tbsp olive or sunflower oil
1 tbsp Dijon (or honey dijon) mustard
1 tbsp brown sugar
1 tsp black pepper
handful of pecans or walnuts

Method:

1. Slice sweet potatoes, apples and leek in 1/2cm thick slices.

2. Mix together oil, mustard, sugar and pepper. Add to vegetables and apples and toss.

3. Put in baking dish, scatter the nuts and bake uncovered at 180°C for approximately 30 minutes until cooked through.

NOTE: You can easily double the ingredients in step 2 as it will make a better coating of all the other ingredients.

Serves: 2-4.

Rating: 5/5

Sweet Potato and Corn Fritters

Sanitarium brand put out a great range of meat replacements. My favourite is the "devon" style roll called "Vegie Delights Deli Luncheon Smoked". Tastes so good on a sandwich, eaten plain, or even used in cooking!

Sweet Potato and Corn Fritters

Ingredients:

400g Sweet Potato, grated
6 Spring onions/shallots, thinly sliced
3/4 cup corn kernels, drained
4 slices Sanitarium Vegie Delights Deli Luncheon Smoked, finely diced
1/3 cup plain flour
3 free-range eggs, lightly beaten
1 tablespoon olive oil
3/4 cup reduced fat ricotta cheese
2 tablespoons chives, snipped

Method:

1. Place sweet potato, spring onions, corn, diced Vegie Delights roll, flour and eggs in a large mixing bowl and stir until well combined.

2. Heat oil in a large non-stick frying pan. Add heaped tablespoons of mixture and cook for 2-3 minutes each side or until golden. Remove and place on paper towel to drain.

3. Mix together ricotta and chives. Serve fritters with chive ricotta.

Serving Suggestion:

Serve fritters with a side salad consisting of lettuce, tomato, celery, carrot, cucumber, capsicum, and any other fresh vegetables.

Source: adapted from the Sanitarium, Vegie Delights website" http://www.vegiedelights.com.au/recipes/quicksnacks/sweet-potato-and-corn-fritters.aspx

Makes: approximately 20

Rating: 4

Vegetable Triangles

Great for disguising vegetables from those who claim not to like them! This recipe should make approximately 20 triangles.

Vegetable Triangles

Ingredients:

1 Tbsp oil
1 cup cooked, mashed sweet potato
1/2 cup cooked, mashed pumpkin
1 potato, diced small, and boiled till tender
1/2 cup spinach, steamed with all liquid drained out
1 cup tomatoes, diced
1 cup ricotta cheese
1 free range egg
1 onion
6 sheets Filo pastry

Method:

1. Combine oil with the next five ingredients and simmer for 5 minutes until onion and tomatoes are tender.

2. Blend ricotta and egg together and slowly add to vegetable mix.

3. Simmer for 5 minutes, then take off heat. (You can now freeze the mixture if you are not ready to use straight away).

4. Arrange filo pastry into strips and place a tablespoon of mixture into the corner and fold the pastry onto itself to form triangles.

5. Bake in oven until the filo pastry browns.

Serves: 4

Rating: 4

"Potatoes Deluxe"

Just something else you can do with potatoes. You can serve it at a dinner party or BBQ and it will be a hit. It makes a great side dish.

"Potatoes Deluxe"

Ingredients:

500g potatoes, peeled and halved
400g sweet potatoes, peeled and cut same as potatoes
200g pumpkin, peeled and cut same as potatoes
1 tbsp oil
30g butter
1-2 large onions, sliced thinly
1-2 cloves garlic, crushed
2 Tbsp wholegrain mustard
1 Tbsp honey
2 tsp fresh rosemary, finely chopped
200g Australian fetta, cut into cubes
salt and pepper

Method:

1. Boil potatoes, sweet potatoes and pumpkin pieces until JUST soft.

2. Fry the onions in the oil and butter until just soft, add the garlic and fry another minute.

3. Add the cooked vegetables, mustard, honey and rosemary, tossing until heated through.

4. Add the fetta and stir fry another couple of minutes, then season to taste with salt and pepper.

Serves: 4+

Rating: 4

Sweet Potato Salad

Sweet Potato Salad

Ingredients:

2 large sweet potato (Kumara)
1/2 tsp curry powder
3 spring onions (shallots), chopped
salt
1/4 cup mayonnaise
1 tbsp chopped walnuts
1/4 sour cream

Method:

1. Cook sweet potato in boiling, salted water until just tender.

2. Drain and leave to cool. Cut into 2.5cm cubes.

3. Combine sweet potato and spring onions in a serving bowl.

4. In another bowl, combine mayonnaise, sour cream, curry powder, and salt to taste.

5. Pour this over sweet potato. Toss to coat.

6. Garnish with walnuts.

Rating: 4

Sweet Potato and Leek Tarts

Sweet Potato and Leek Tarts

Ingredients:

3 sheets ready rolled puff pastry
20g butter
2 large leeks, sliced
375g sweet potato, coarsley grated
4 free-range eggs, lightly beaten
1 1/4 cup pure or thickened cream
1 Tbsp seeded mustard
1/2 cup grated tasty cheese (can use low fat)

Method:

1. preheat oven to 210c, thaw pastry sheets and cut into squares push into base of muffin tin

2. Melt butter in a large pan. add sliced leeks and sweet potato cook covered for 8 -10 mins stirring occasionally. Allow mixture to cool

3. Combine eggs, cream, cheese and mustard. Add vegies. Spoon into pastry cases bake 25-30mins

Rating: 4

Veggie Burgers with Sweet Chilli Mayo Dressing

Another veggie burger idea! The sweet chilli mayo can be used in any other dish too! Tastes yummy, but is really simple.

Veggie Burgers with Sweet Chilli Mayo Dressing

Ingredients:

Burger:

1 can chickpea's (drained)
Half sweet potato (grated)
half medium zucchini (grated)
half medium onion(grated)
1 medium carrot (grated)
1 teaspoon curry powder
2 Vegetable stock cubes
1 free range egg or third cup milk to bind
3/4 cup bread crumbs
Olive oil for frying

Sweet chilli mayo dressing:

3 Tablespoons sweet chilli sauce
4 tablespoons low fat mayo

Method:

1. Roughly chop chickpea's, place in bowl with potato, zuccini, onion, carrot, curry powder, stock cubes, egg and bread crumbs and mix well.Let stand for 10 mins to let flavours infuse.

2. Divide into six and shape into patties, fry on low heat or untill patties are browned and cooked through.

3. Mix sweet chilli sauce and Mayo together.

4. As a serving sugestion, these are great served on a fresh roll with sweet chilli dressing, avacado, roast capsicum and char grilled eggplant.

Serves: 4-6

Rating: 4

Kumara & Pea Rice Cakes

This is a different version of rice/vege patties that are around.

Kumara & pea rice cakes

Ingredients:

100g (1/2 cup) brown rice
1 medium (about 500g) orange sweet potato (kumara), peeled, coarsely chopped
230g (1 1/2 cups) frozen baby peas
25g (1/3 cup) fresh wholemeal breadcrumbs (made from day-old bread)
2 tsp ground cumin
1 garlic clove, crushed
1 egg, lightly whisked
2 tbs coarsely chopped fresh continental parsley
Salt & freshly ground black pepper
1 tbs extra light olive oil
mixed asian greens
Sweet chilli sauce, to serve
Sour cream (or equivalent)

Method:

1. Cook the rice in a large saucepan of salted boiling water following packet directions or until tender. Drain well. (I use the rice cooker instead)

2. Meanwhile, cook the sweet potato in a large saucepan of salted boiling water for 10 minutes or until tender. Drain well. Transfer to a large heatproof bowl. Use a potato masher or fork to mash until almost smooth.

3. Add the rice, peas, breadcrumbs, cumin, garlic, egg and parsley to the sweet potato, and stir to combine. Season with salt and pepper. Divide the sweet potato mixture into 12 equal portions and shape into 6cm patties.

4. Heat the oil in a large non-stick frying pan over medium heat. Add half the patties and cook for 3 minutes each side or until golden brown and heated through. Transfer to a plate lined with paper towel. Repeat with the remaining patties.

5. Steam your chosen Asian greens. Divide the Asian greens and patties among serving plates. Drizzle with sweet chilli sauce and serve with creme fraiche.

Source: Australian Good Taste - November 2005 , Page 55

Serves: 4

Rating: - again, haven't tried this one yet.

Brown Rice, Chickpea and Pepita Salad with Sweet Potato Patties and Tahini Dressing

Pepitas, dried roasted pumpkin seeds, are easily found in most health food stores and supermarkets. These seeds are good sources of zinc and iron (25 grams or so provide more than 20 per cent of the recommended daily iron intake). To gain the maximum nutritional benefit, eat them raw - maybe tossed in a salad, or simply munched as a snack.

Tahini is a spread made from sesame seeds. Tahini is a good source of essential fatty acids. It has a strong, nutty flavour and can be used as a dip on its own or mixed with other dips. Tahini is mashed with chick peas, lemon juice and garlic to make hummus. It is used widely in the Middle East. This food is very low in Cholesterol and Sodium. It is also a good source of Thiamin, Magnesium, Phosphorus, Zinc, Copper and Manganese.

Brown Rice, Chickpea and Pepita Salad with Sweet Potato Patties and Tahini Dressing:

Ingredients:

Salad and patties:

300g brown rice
500g large sweet potato/kumera, chopped coarsely
480g potatoes, chopped coarsely
2 Tbsp plain flour
2 Tbsp sour cream
2 Tbsp finely chopped fresh chives
1/4 cup plain flour, extra
2 Tbsp vegetable oil
300g can chickpeas, rinsed, drained
1/3 cup pepitas
1/3 cup raisins
300g trimmed celery stalks, sliced thinly
2 Tbsp finely chopped fresh flat-leaf parsley
1/4 cup finely chopped fresh mint
1 Tbsp finely grated lemon rind
1 medium red onion, sliced thinly
270g tomatoes, chopped finely

Tahini Dressing:

2 Tbsp tahini
1/2 cup lemon juice
1/4 cup olive oil

Method:

1. Cook rice as per instructions on packet (I use a rice cooker). Rince under cold water and make sure fully drained.

2. Meanwhile, boil or steam the two types of potato until tender and then drain. Mash together and cool for 10 mins.

3. Make tahini dressing by combining all ingredients in a screw-top jar. Shake well.

4. Stir flour, sour cream and chilves into mashed potatoes mixture. Using your hands, shape the mixture into eight patties and coat with the extra flour. Heat oil in large non0stick frying pan and cook the patties until browned lightly both sides and heated through. Cover to keep warm.

5. Place rice in a large bowl with dressing and remaining ingredients, tossing gently to combine. Serve rice salad with patties.

Serves: 4

Rating: 4

Sweet Potato Soup

We've all had the winter pumpkin soup recipe...here's something a little different! It's still a great way to get your vitamin C intake, not to mention all the other great vitamins and minerals in fresh vegetables.

Sweet Potato Soup:

Ingredients:

1 Tbsp olive oil
2 onions, chopped
1 large potato, peeled and chopped
4 cups vegetable stock
1/2 cup cream
1 kg Sweet potato (orange), peeled and chopped
1 tsp freshly crushed garlic (or more, if you like garlic)
1 tsp nutmeg (ground)
1 shallot/spring onion, finely sliced

Method:

1. Heat olive oil in a large saucepan. Add the onion and cook until translucent.
2. Add the sweet potato, potato and garlic. Cook for a further 1-2 minutes.
3. Add vegetable stock and nutmeg to the pan. Bring to the boil, reduce heat and simmer until vegetables are tender (approx. 30 mins)
4. Puree the soup in a blender or food processor.
5. Stir 2/3 of the cream into the soup & return to the heat (DO NOT LET IT BOIL)
6. Serve soup garnished with the remaining cream, shallots and a shake of nutmeg.

Serve with fresh bread.

NOTE: If you don't have cream, a little milk will certainly do!

I also like to add a little celery to the soup. It gives it a slightly lighter taste.

Serves: 4

Rating: 4.5

Sweet Potato & Sage Risotto

This recipe I tried a while ago. It's not a bad little meal, if you like standing over a stove stirring for 30 mins.

Sweet Potato & Sage Risotto:

Ingredients:

50 ml extra virgin olive oil
1 red onion, cut into wedges
500g orange sweet potato (kumera), peeled and cut into 2cm cubes
440g (2 cups) aborio rice
1.25 litres (5 cups) hot vegetable stock
75g (3/4 cup) shredded parmesan cheese
3 Tbsp shredded sage
shaved parmesan cheese, extra, to garnish

Method:

1. Heat 3 Tbsp oil in a large saucepan and cook the onion over medium heat for 2-3 minutes, or until softened. Add the sweet potato and rice and stir until well coated in the oil.

2. Add 125ml (1/2 cup) hot stock, stirring constantly over medium heat until the liquid is absorbed. Continue adding more stock 125ml (1/2 cup) at a time, stirring constantly for 20-25 mins, or until all the stock is absorbed, the sweet potato is cooked and the rice is tender and creamy.

3. Add the Parmesan and 2 Tbsp of the sage. Season well and stit to combine. Spoon into four bowls and drizzle with the remailing oil. Sprinkle the remaining sage over the top and garnish with shaved parmesan

Serves: 4

Rating: 4 stars