Here’s another way to enjoy the humble spud – potato cakes! Incredibly delicious on their own as a snack or with a side of greens and legumes as a main.
I always shock people whenever I say I’m not a big fan of potatoes. Don’t get me wrong; I think potatoes are delicious. I don’t get as much satisfaction after eating them as I do with grains.
I guess one reason for that is that I’m not very adventurous with potatoes. I’m usually either baking, boiling or putting them in curries. Delicious as they are when cooked that way, they can get boring after eating them like that repeatedly. It was time to step out of my comfort zone and create something slightly different.
These potato cakes are so simple to make; you need only four ingredients – potatoes, flour, herbs and oil. You can eat them on their own as a snack or with a side of greens such as broccoli and legumes like peas or beans for a complete meal. I recommend serving them with a creamy dressing or better yet, my favourite – hummus.
Using hummus as a dip provides increases with the amount of protein in the meal and delivers a dose of healthy fats from the sesame seeds. It is always a good idea to eat your nuts and seeds with the meal that contains the most amount of greens. The fat in the seeds promotes the absorption of the health-promoting phytochemicals in greens.
WHAT’S IN IT
Potatoes are an excellent source of potassium, a vital body electrolyte, helping to regulate water balance. It helps your muscles contract, maintains the nervous system and normalises blood pressure. Potassium controls insulin production and is needed by the cells in your body to respond to thyroxin, the hormone that regulates our metabolic rate.
We take broccoli for granted, but it is a reach nutritional powerhouse! Calorie for calorie, it provides more essential nutrients like vitamins A, C and folic acid than most other fruit and vegetables.
Glucosinolates are a group of compounds commonly found in cruciferous vegetables that are scientifically proven to suppress cancers of the colon, lungs, liver, bladder, breast and stomach. Broccoli is rich in a particular type of glucosinolate called glucoraphanin (the precursor of sulforaphane) that can lower cholesterol, control blood sugar and reduce oxidative stress.
Chickpeas are an excellent source of protein, providing up to 15g per cooked cup, while peas provide up to 8g per cooked cup. Protein is the building block of many tissues in your body including muscle, hair, skin and nails. It is necessary for the production of essential hormones and enzymes that your body needs to function.
A significant attribute of plant-protein is that it has an alkalinising effect on the body, unlike animal protein that is very acidifying.
For the potato cakes
- 250g white potatoes (I used Charlotte potatoes)
- 150g plain flour
- 2 teaspoons Italian herb seasoning
- 1 tablespoon oil (optional but keeps the cakes moist)
- salt, to taste
For the hummus
- 400g can chickpeas, rinsed and drained
- 2 medium garlic cloves
- 2 tablespoons water (or extra virgin olive oil)
- 1/2 teaspoon ground cumin (optional)
- salt, to taste
- Water as needed
- 100g broccoli, steamed
- 100g peas, steamed
- Peel the potatoes, chop them into large pieces and then boil for around 15 minutes or until soft. Drain and transfer into a bowl and mash with a fork or potato masher until smooth. Add the flour, herbs and a pinch of salt (if desired) and work into a smooth dough.
- Preheat your oven to 180°C (350ºF) then roll out the mix on a floured surface with a floured rolling pin until it is around ¼-inch thick. Use a round cutter to cut out discs.
- Line a baking tray with parchment then carefully arrange each potato disc on the tray. Prick each disc with a fork several times then bake for around 15 minutes on each side, or until they’re pale and golden brown.
- To make the hummus, blitz the chickpeas, tahini, garlic and salt in a food processor until smooth. While the motor is still running, gradually drizzle in the water until combined and you reach your desired consistency.
- Serve the potato cakes with the hummus and steamed vegetables.