Lentil and Sweet Potato Rissoles
Savor the deliciously wholesome flavors of Lentil and Sweet Potato Rissoles, a plant-based delight that's both satisfying and nutrient-packed. Combining creamy mashed sweet potatoes, protein-rich lentils, and warm spices like cumin, coriander, and paprika, these golden, pan-fried patties are the perfect balance of comfort and nutrition. With a crispy breadcrumb coating and a hint of fresh parsley, these rissoles come together in just under an hour, making them a fantastic option for a midweek dinner or meal prep. Serve them with a zesty dipping sauce, over a fresh salad, or tucked into wraps for an easy, versatile meal that everyone will love. Whether you're seeking high-protein vegetarian recipes or simple crowd-pleasing mains, this dish delivers flavor and nutrition in every bite!
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Recipe Information
Ingredients
- 2 medium-sized (about 400g total) Sweet potato
- 1.5 cups Cooked lentils
- 1 cup Breadcrumbs
- 1 medium (finely diced) Red onion
- 2 cloves (minced) Garlic
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Paprika
- 2 tablespoons Chopped fresh parsley
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 tablespoons Olive oil
Instructions
Preheat your oven to 200°C (390°F). Line a baking tray with baking paper.
Peel the sweet potatoes, chop them into large chunks, and place them in a saucepan. Cover with water, bring to a boil, and cook for 10-12 minutes until tender. Drain and mash, then set aside to cool slightly.
In a large mixing bowl, combine the mashed sweet potatoes, cooked lentils, diced red onion, minced garlic, ground cumin, ground coriander, paprika, parsley, salt, and pepper. Mix thoroughly to ensure the seasoning is evenly distributed.
Gently fold in the breadcrumbs a little at a time until the mixture holds together but is not too dry. You may not need the entire quantity of breadcrumbs, so adjust as needed.
Using your hands, shape the mixture into small, palm-sized rissoles (patties). You should get approximately 8-10 rissoles, depending on size.
Heat 2 tablespoons of olive oil in a large frying pan over medium heat. Cook the rissoles in batches, frying for 3-4 minutes on each side until golden and crispy. Add more oil to the pan between batches if needed.
Once all the rissoles are fried, transfer them to the prepared baking tray. Bake in the preheated oven for 10-12 minutes to cook through and firm up.
Serve the rissoles warm with your choice of dipping sauce, salad, or as part of a grain bowl.
Nutrition Facts
Calories |
2108 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.6 g | 108% | |
| Saturated Fat | 16.9 g | 84% | |
| Polyunsaturated Fat | 14.3 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 5578 mg | 243% | |
| Total Carbohydrate | 296.2 g | 108% | |
| Dietary Fiber | 51.6 g | 184% | |
| Total Sugars | 62.7 g | ||
| Protein | 55.8 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 447 mg | 34% | |
| Iron | 24.9 mg | 138% | |
| Potassium | 3369 mg | 72% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
