Roasted Pumpkin, Sweet Potato, Feta & Pesto Burgers

  • 4 cups pumpkin, peeled and cut into 1 inch cubes
  • 3 cups sweet potato, peeled and cut into 1 inch cubes
  • 1 cup (15g) fresh basil leaves
  • 3/4 cup walnuts
  • 150g reduced fat feta cheese
  • 1 egg
  • 1/2 cup plain flour
  • 1 1/2 cups panko breadcrumbs
  • Olive oil
 
 

1. In a microwave safe container, cook pumpkin and sweet potato in the microwave for 6 minutes or until tender

 
 

2. Transfer the pumpkin and sweet potato to a baking dish, spray or coat lightly with olive oil, and roast in an oven at 200C until it starts to turn golden brown

 
 

3. Mash the pumpkin and sweet potato and leave to cool

 
 

4. Meanwhile, make your pesto by processing the basil and walnuts in a food processor until it forms a paste-like consistency

 
 

5. Chop feta into rough 1 cm cubes

 
 

6. In a mixing bowl, add the mashed vegetables, pesto, feta, egg and flour, and mix to combine

 
 

7. Lay the breadcrumbs on a plate. Using wet hands, form patties using 2 tablespoons of the mixture for each patty

 
 

8. Coat each side of the patty in the breadcrumbs

 
 

8. Heat enough olive oil in a frypan to lightly cover the bottom of a frypan. Cook the patties until golden brown, flipping once to cook the other side (approximately 3-4 minute each side). Enjoy immediately, in a burger or with a salad

 
 

What's the story?

NUTRITIONAL INFORMATION (makes 12 patties)

  • Energy: 1460kJ
  • Protein: 3.8g
  • Fat: 15.2g (Saturated fat 3g)
  • Carbohydrates: 37.0g (Sugars 7.7g)
  • Sodium: 354mg

And a word from the dietitian...

Potato gets a bad rap these days. One reason is the fact it is considered a high GI food- meaning potatoes raise our blood’s glucose levels quickly after consumption. A simple way to lower the GI of high carbohydrate vegetables, like potato, sweet potato, and pumpkin, is to leave the skin on. This turns the humble potato from a high GI food to a medium GI food- how cool is that!?