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Cheap and Easy Vegetarian Recipe: Veggie Mince with Sweet Potato Patties
Mince and Sweet Potato Patties
Delicious Low-Fat Recipe: Vegetarian Quorn Mince with Sweet Potato Patties
One of the joys of eating vegetarian food is that it is mostly very low in fat. Here are recipes using low-fat vegetarian mince made from quorn with low-fat sweet potato patties. Even using a small amount of spray 1cal olive oil to fry the patties, this turns out to be a complete meal with lots of valuable nutrients and only a little fat.
For optimum health our bodies do need some fat and also protein. Protein is effectively the building blocks that help keep every cell in the body healthy. Protein helps to repair and renew worn out cells, something they do constantly. Quorn is an excellent source of protein for vegetarians. It is made from a type of mushroom and is virtually fat free. You cannot cook it in quite the same way as minced beef: with minced beef you would use the fat within the meat to help 'brown' it before simmering. Quorn mince has no fat so you can skip the 'browning' part. However, if you visually prefer a darker appearance to your finished mince dish, you can either add some flat-topped mushroom or some dark soya (soy) sauce, both of which give a delightful rich colour to it. Similarly, sweet potatoes have virtually no fat and add a rich nutty taste to your dish.
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Vegetarian Mince Recipe
- 2 tablespoons olive oil or vegetable oil
- 1 medium sized onion, diced
- 2 large carrots carrots, slice into rounds
- 1 handfull peas
- 1/4 small turnip or small swede, dice
- 1 large flat-top mushroom, chopped into large pieces
- 125 grms quorn mince
- 3/4 pint vegetable stock or broth
- to taste salt and pepper
- 1 tablespoon cornflour, I think this is corn starch in the US
- Heat the oil in a saucepan until hot enough to fry onions. You can test for when it is ready by adding one or two pieces of your diced onion to the oil then adding the rest when it starts to sizzle. Cook until it is transparent or as soft as you prefer it. - about 5 minutes.
- Add remaining vegetables and stir to coat with oil. Then cook for 5 minutes, stir occasionally to prevent sticking.
- Add the quorn mince. This isn't like red meat mince in that it has no fat so you don't need to 'brown it' and it will not release fat so will stick to the pan if you don't stir it well.
- Add stock, salt and pepper. You may not need salt as most stock cubes do contain salt but it depends on your own taste. Remember the less salt you can use is healthier for you.
- Bring to the boil. Reduce the heat and simmer for 30 minutes. The vegetables should be soft.
- In a small bowl or cup, mix the cornflour with water to make a smooth paste. Add this to the mince when it completely cooked to thicken it. Add it a little at a time, stirring continually until it is the thickness you prefer.
- Serve with sweet potato patties and fresh green vegetables for a really healthy and filling meal.
Sweet Potato by Jérôme SAUTRET
How to make sweet potato patties
Sweet potatoes make a wonderful low fat dish and if you use only spray olive oil for frying you keep the calories down.
- 2 medium sized sweet potatoes - cleaned and chopped
- 1 onion - chopped very finely
- 1-2 gloves of garlic as per your own taste - crushed
- 1 teaspoon dried mixed herb
- 1-2 eggs - lightly beaten
- can '1 calorie' spray olive oil for frying
- Cook the sweet potatoes in a pan of water until soft then drain, mash and leave to cool.
- When it is cool, place the mashed sweet potato in a bowl.
- Add finely chopped onion, garlic and herbs.
- Mix together using the egg to make a smooth dough-like paste that binds the ingredients together.
- Spray a small frying pan with 1-cal olive oil and heat over a medium flame.
- Add a portion of the mixture and pat down to a smooth pattie.
- Cook until the underside is brown then turn it over and cook until brown.
- Place the patties under a warm clean kitchen cloth to keep warm while you cook the rest.
- Serve with quorn mince and green vegetables.
Approximate calories per portion
Sweet potato patty
More quorn recipes
What is Quorn?
If you haven't met it before, quorn is a meat substitute. It is made from vegetable protein sometimes called micro-protein. It comes in various forms - mince, chicken-style pieces, chicken-style cutlets, sausages etc.
If you are a vegetarian it is a wonderful, easy and essential way to add protein to your diet. Some veggies like that it mimics meat and chicken products. That doesn't apply to me personally since one reason I became vegetarian is because I hate the texture of meat. I do tolerate the mince, chicken pieces and sausages though can't quite take the cutlets.
Even if you are not veggie you might think about adding quorn to your diet. It is practically fat free and much more healthy than red meat that is full of saturated fat. And - it is way cheaper.
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© 2014 Ann