Plant-based Breakfast: Sweet potato rosti with sautéed vegetables

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We love the latest NutritionConfidence recipe from registered dietitian, Retha Harmse.

This recipe is a delicious twist for those who want to embrace plant-based eating but don’t know where to start. It is also an interesting way to incorporate more veggies into your breakfasts.
The kilojoule content is greatly reduced by making basil-and-pea pesto instead of normal basil pesto. The high fibre content is good for glycaemic control and reducing cholesterol.
This breakfast is packed with nutrients, flavours and fibre. Because of the versatility of sweet potatoes, the rosti can easily also be used for a sweet breakfast with fruit, nuts and cottage cheese.

 

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Recipe served 4 (2 rosti per person)

 

Ingredients:

Sweet potato rosti

  • 2 medium sized sweet potatoes, washed
  • 1 small onion, peeled
  • 1 Tbsp (15 mL) olive oil
  • 1 Tbsp (7 g) flour
  • 1 tsp (4 g) garlic powder
  • 1 tsp (4 g) cumin powder
  • ½ tsp salt and ½ tsp ground pepper

 

Basil-and-pea pesto

  • 2 cloves garlic, minced
  • ½ cup (68 g) roasted pine nuts
  • 1 ½ cup (225 g) cooked green peas
  • 1 lemon, juiced
  • 1 heaping cup (30 g) fresh basil, chopped
  • 2 Tbsp (30 ml) olive oil
  • Black pepper and salt to taste

 

Toppings

  • Rocket leaves
  • 250g mushrooms
  • 1 x red pepper
  • 1 x avocado

 

Instructions:

  1. Pre-heat the oven to 200 °C and prepare a baking tray with non-stick spray.
  2. Grate the sweet potato and place into a bowl filled with water. Soak for 5-10 minutes, to reduce the starchiness, while you prepare the rest of your rosti.
  3. In the meantime: Roast pine nuts in a pan on high heat for 2 minutes, stirring throughout. Remove the pine nuts from the heat and add to a food processor (or pestle and mortar). Add the peas, garlic, lemon juice, basil, olive oil, salt and pepper. Blend until creamy. Set aside and keep for serving.
  4. Grate the onion into a bowl. Add the oil, flour, garlic powder, cumin powder, salt, and ground pepper.
  5. Drain the sweet potatoes, place in a clean dry cloth and squeeze to get rid of excess water. Add to the onion and stir to combine.
  6. To form the rosti: Use a ½ cup measure to scoop the mixture onto the baking tray and press them flat (no higher than 2cm). Bake in the oven for 15 minutes, flip over and bake for another 10-15 minutes, or until the edges are golden and crispy.
  7. While they are baking, sauté the mushrooms and red pepper until fragrant.
  8. Once ready; assemble the rosti, spreading with basil-and-pea pesto, rocket, mushrooms and peppers.
  9. Serve with sliced avocado.

 

 

Note:

  • Other veggies that can easily be used as toppings are:
    • Wilted spinach / kale
    • Cherry tomatoes
    • Mielies
    • Baby marrows / courgettes