Of which 7.1 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (sweet potato) · Fiber (sweet potato) · Complete protein (quinoa)
Allergens gluten (oats), egg
Sweet potato and quinoa croquettes
A snack that's crispy outside and soft inside, no frying.
Ingredients
- 300 g (10½ oz) sweet potato, cooked and mashed
- 100 g (3½ oz) cooked quinoa
- 50 g (1¾ oz) oat flour
- 1 egg (50 g / 1¾ oz)
- 1 tsp turmeric (3 g)
- 1 tsp paprika (2 g)
- salt and pepper, to taste
- Greek yogurt and fresh herbs — optional, to serve, not included in the macros
Method
- In a bowl, mix the mashed sweet potato with the quinoa, turmeric, paprika, salt and pepper.
- With damp hands, shape small, compact croquettes.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
More like this
Lemon coconut muffins
Fluffy, gluten-free and ready in under half an hour
Blender pão de queijo (Brazilian cheese bread)
All the texture of pão de queijo, gluten-free and lactose-free
Banana mug cake
Ready in two minutes, without turning on the oven