Monday, June 28, 2021

U.S Potato Veggie Burger and Cream of U.S Potato & Broccoli Soup Recipes by Indra Balaratnam

Hey guys! As expected FMCO is extended so that means more home cooking. If you are running out of ideas on what to cook, how about incorporating U.S potato as part of your healthy diet? With the Covid-19 continuing to spread rapidly, it's more important than ever for us to maintain a healthy lifestyle. Not only versatile, U.S potato is highly nutritious and tasty too. Did you know U.S potato is loaded with potassium, Vitamin C and Vitamin B6, plus they're also fat-free, cholesterol-free and sodium-free? One medium U.S Potato gives you 110 calories of easy-to-digest calories, making it more energy-dense than any other popular vegetable. And the best part is that you can easily whip up healthy and delicious dishes from appetizers, soup, main dish, baked items to even desserts. 
Last weekend, certified dietitian Indra Balaratnam shared with us two of her simple and tasty U.S Potato recipes, namely U.S Potato Veggie Burger and Cream of U.S Potato & Broccoli Soup. Did you managed to catch her live on MY Potatoes USA Facebook page? Well, if you missed out on the cooking demo, fret not, as I will be sharing with you the recipes. 

U.S Potato Veggie Burger (5 burger patties)

Ingredients :
  • 180 grams U.S Russet Potatoes - peeled, boiled and drained well
  • 240 grams cooked chickpeas
  • 4 tablespoons panko breadcrumbs
  • 2 tablespoons flaxseed
  • 3 tablespoons coarsely chopped walnuts
  • 1/3 cup tomato sauce
  • 2 teaspoons Cajun seasoning spice
  • 1 teaspoon black pepper
  • Salt to taste
  • 1 tablespoon cooking oil
 Method : 
  1. Using a fork, mash up the cooked chickpeas and potatoes in a large mixing bowl
  2. Add in the breadcrumbs, flaxseed, walnuts, tomato sauce, Cajun seasoning spice, black pepper and salt to taste
  3. Mix well and divide evenly into 5 balls to shape into patties
  4. Heat the cooking oil in a non-stick pan and pan-fry till golden brown
  5. Create your veggie burger with any condiment combination that you like such as mustard, mayonnaise, sliced tomatoes, pickles, sliced onions, slice of cheese or salad greens
Nutrition Analysis (per burger patty only)
Calories : 359
Protein : 14g (14% protein from total calories)
Total fat : 11g (25% fat from total calories)
Carbohydrates : 54g
Dietary fiber : 10g
Cholesterol : 0mg
Sodium : 410mg
Vitamin A : 202 I.U.
Vitamin C : 9mg
Vitamin B6 : 1mg
Iron : 4mg
Calcium : 68mg
Potassium : 801mg

Cream of U.S Potato & Broccoli Soup (serves 4)

Ingredients : 
  • 2 medium U.S Russet Potatoes - peeled and cut into small cubes
  • 5 cups (1250ml) vegetable stock
  • 500 grams broccoli - cut into small pieces
  • 150ml low-fat milk
  • 4 tablespoons grated Parmesan cheese
  • Salt & crushed black pepper to taste
Method : 
  1. Place the U.S Russet potatoes and vegetable stock in a pot and simmer for about 10 minutes or until potatoes are tender
  2. Add in broccoli and simer for about 8 minutes more
  3. Pour the boiled mixture into a blender and blend till smooth
  4. Pour the blended mixture back into the pot, add the low-fat milk and gently reheat
  5. Do not boil. Season with salt and crushed black pepper
  6. Serve with grated Parmesan cheese
Nutritional Analysis (per serving) 
Calories : 180
Protein : 9g (16% protein from total calories)
Total fat : 3g (15% fat from total calories)
Carbohydrates : 32g
Dietary fiber : 5g
Cholesterol : 8mg
Sodium : 335mg
Vitamin A : 917 I.U.
Vitamin C : 118mg
Vitamin B6 : 1mg
Iron : 2mg
Calcium : 198mg
Potassium : 915mg

Easy and healthy, are you intrigued to try these tasty U.S Potato recipes? I know I am! :D
U.S Potato is Indra's preferred choice of potato because the potatoes are grown in favourable soil, in ideal growing conditions with clean, plentiful water. In the United States, potato industry is largely a family affair, thus U.S potato growers draw from generations of in-the-field experience to cultivate a premium product. 

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  1. The burger she had prepared looks really good.

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