Vegan Potato and Leek Cakes

These vegan potato and leek cakes are a delicious choice for afternoon tea and can be an excellent use of any leftovers. Crunchy on the outside and soft in the middle, they are perfect during the winter months. Adding walnuts and sauteing the leeks in rapeseed oil adds omega-3 fats, while adding carrots increases the vitamin content. Low in saturated fat and salt while high in fibre, these are an excellent healthy afternoon snack option.

Serves: 8

Dietary: Suitable for vegan, vegetarian, milk-free, lactose-free, and egg-free.

Contains: gluten (breadcrumbs) and tree nuts (walnuts).

May contain: Soya (breadcrumbs)

Preparation time: 20 – 30 minutes

Cooking time: 1 hour and 15 minutes

INGREDIENTS

2 medium (430 g) Russet potatoes, boiled and mashed
2 (180 g) leeks, washed and finely sliced
1½ (180 g) large carrots, boiled and mashed
½ cup (70 g) of breadcrumbs, plus an extra ¼ cup (35 g) for crumb coating
1/2 cup (45 g) walnuts, grounded
1 spring onion, finely chopped
1 tsp rapeseed oil or vegetable-based oil
1 tsp garlic powder
Pepper to taste
½ tsp Nutritional yeast (optional)

METHOD

Preheat the oven to 220 °C/200 °C Fan/425 °F/Gas Mark 7.
Wash, peel, and roughly chop potatoes and carrots.
Boil potatoes and carrots on medium heat for 12 – 15 minutes or until soft.
Meanwhile, wash and finely chop leeks and spring onion.
Ground walnuts in a food processor.
On a hob, preheat a pan and put 1 teaspoon of rapeseed oil in it. Sauté leeks and spring onion until soft and there is no excess water.
In a bowl, mash cooked potatoes and carrots. Add cooked leeks, garlic powder, breadcrumbs, ground walnuts, pepper, and nutritional yeast (optional).
Mix well. Once all ingredients are mixed, form it into a dough.
If the dough is wet, add plain flour or extra breadcrumbs a little at a time.
Divide the dough into equal amounts and shape it into balls.
Flatten the dough balls and coat them with the extra remaining breadcrumbs.
Place onto a baking tray and bake in a preheated oven for 30 minutes, then flip sides.
Then, continue baking for another 20 – 30 minutes or until golden brown.

This recipe was donated by Mamta Pun, a nutrition and dietetics student at Winchester University. Top photograph taken by Mamta Pun

NUTRITION INFORMATION

Per serving: 1 potato and leek cake (120 g)
Total calories: 156 kcal
Fat: 4.9 g
Saturated Fat: 0.6 g
Carbohydrate: 23.0 g
Total sugar: 3.5 g
Fibre: 3.4 g
Protein: 3.2 g
Salt: 0.02 g

NUTRITION FACTS

These vegan potato and leek cakes are low in fat, saturated fat, salt and sugar and are a good source of fibre.
They are also a good source of omega-3 fatty acids and an excellent source of vitamin A.
Omega 3 is essential for heart health, and vitamin A contributes to maintaining normal vision.
Russet potatoes have less moisture content, making them perfect for this recipe.

VARIATIONS

Swap potatoes with sweet potatoes.
Maris Pipers will also work well if you can’t find any Russet potatoes.
Use different vegetables such as cabbage or peas. Better still, add any leftover vegetables.
Add spices, such as cumin, coriander, turmeric, and chilli flakes.
If you fancy more flavour, use a dash of nutritional yeast instead of salt works well. This helps to keep the sodium low while adding a slightly salty taste.
Nutritional yeast is fortified with B vitamins, including B12, making it a far better option for vegans. However, as B vitamins are heat-sensitive, be careful with temperature and cooking times.

Consumer Tested and photograph by Zoe Allen, Nutrition Student at Bournemouth University.

Checked by Kathy Lewis, R.Nutr., Registered Nutritionist