Vegan Kebab Recipe

Delicious & soft kebabs made from mixed greens and sweet potato. Delish and super healthy!

Delicious & soft kebabs made from mixed greens and sweet potato. Delish and super healthy!

Whole Food Plant Based Mixed Greens & Sweet Potato Kebab Recipe

Course: Side dish for Course 3: Grain Dishes at Lunch & Dinner Meals, Snack
Cuisine: Middle Eastern Recipe
Prep Time: 20 mins
Cook Time: 30 mins
Servings: 4 people

INGREDIENTS

2 cups Mixed Greens chopped - Amaranthus, Palak, etc.
1 large or 2 small Sweet Potatoes
1 Onion
5 cloves Garlic
1 tbsp Black Pepper Powder
1 tsp Red Chili Powder
1/2 cup Coriander Stems & Leaves chopped
4 tbsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)

INSTRUCTIONS

1. Cook sweet potatoes until done, with skin. Leave on a plate to cool completely.
2. Peel garlic, grind to a smooth paste and keep aside for ten minutes.
3. In the meantime, peel onion and grind it to a smooth paste with mixed greens, black pepper powder, red chili powder, coriander, and miso paste.
4. Once garlic has rested for ten minutes, grind it once again with sweet potato to a smooth paste. Mix both pastes together to make a soft batter that you can form into patties.
5. Pat into patties on your palm and roast on a tawa on low flame for two to three minutes, flipping once. Serve fresh!

Nutrition Science Highlights for WFPB Mixed Greens & Sweet Potato Kebab Recipe

1. Why miso paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. Why crush garlic and wait? When garlic is chopped, crushed, ground or bitten into, two chemicals stored in different parts of garlic's cells combine in a chemical reaction to form allicin. This is a slightly bitter compound that deters insects, but happens to be very beneficial to our health. Allicin helps reduce blood pressure and protect the heart and other organs, fight off lung infections, and reduce inflammation. Unfortunately, cooking destroys one of the enzymes required to form allicin. This can be overcome by crushing garlic and keeping it aside for ten minutes while the chemical reaction takes place. Once allicin is formed, it is heat stable and can be safely cooked. Alternatively, some raw garlic can be added after cooking, to a dish that has cooked garlic in it.
3. Why not frying? Oil is a processed food, even if it is cold pressed oil. In whole nuts, the calories from the oil are balanced out with the fiber and nutrients in the nut. For example, peanuts are healthier than peanut oil, sesame seeds are healthier than sesame oil. Hence, a healthy diet excludes oil and includes whole nuts. We can easily achieve a 'fried' effect of different recipes by baking the same dishes instead, like this one!
4. Why wait until starchy vegetables are cool? When cooked starchy vegetables are allowed to cool on the counter or in the fridge, the starch crystallises to form resistant starch. This can be eaten by our good gut bacteria and also reduces the glycemic index (the rate at which glucose is absorbed), making the starchy vegetable healthier.