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Vegeful beef rissoles with sweet potato mash
heartfoundation.org.au|Helpline 13 11 12

Vegeful beef rissoles with sweet potato mash

25 minutes (preparation time 20 minutes)
Serves 4
To save time, omit mash and serve with your favourite frozen vegetable combo instead.
  • 500g lean beef mince
  • 1 small onion, finely chopped
  • 1 small carrot, grated
  • 1 small zucchini, grated
  • ½ cup fresh wholemeal breadcrumbs
  • ¼ cup freshly grated Parmesan cheese
  • 2 tablespoons fruit chutney
  • 2 teaspoons mixed dried herbs
  • 1 egg, lightly beaten
  • 1 tablespoon olive oil
  • 2 bunches broccolini, ends trimmed
  • Extra 2 tablespoons fruit chutney, to serve

Sweet potato mash

  • 1 medium (400g) sweet potato, peeled and chopped
  • 1 medium potato (150g), peeled and chopped
  • 2 tablespoons milk
  1. Place mince, onion, carrot, zucchini, breadcrumbs, parmesan, chutney, herbs and egg in a large bowl. Season with pepper. Mix with clean hands until well combined.
  2. Divide mixture evenly into 12 portions. Shape each portion into a 6-7cm patty. 
  3. Heat oil in a large non-stick frying pan. Cook rissoles in two batches for about 5 minutes on each side, or until evenly browned and cooked through. Transfer first batch to a baking-paper lined baking tray and keep warm in a 160C oven (fan-forced) while cooking second batch.
  4. Meanwhile, to make sweet potato mash, boil sweet potato and potato in a medium saucepan of boiling water for about 20 minutes or until tender. Drain. Return to saucepan. Place over a low heat. Add milk. Season with pepper and mash well.
  5. Steam or microwave broccolini until tender. 
  6. Divide rissoles, sweet potato mash and broccolini between 4 dinner plates.  Serve with extra chutney.
Tips: Broccolini can be replaced with 400g broccoli, cut into florets, if preferred. To make ½ cup breadcrumbs, trim crusts from 1 thick slice stale wholemeal bread. Process bread in a food processor, or simply rub over a coarse grater to produce crumbs.

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Tuscan chicken

Tuscan chicken

20 minutes
Serves 4

Vegan Buddha bowl

Vegan Buddha bowl

Vegan Buddha bowl

30 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

Vegetable Tagine with Almond Couscous

30 minutes

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

Vietnamese fish cakes with vermicelli salad

10 minutes
Serves 4 (3 per serve)

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves Serves 4 (as a side)

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

Warm roasted pumpkin dip with vegetable crudités & wholemeal pita

20-25 minutes
Serves 4

Warm roasted vegetable salad

Warm roasted vegetable salad

Warm roasted vegetable salad

30 - 35 minutes
Serves Serves 4 (as a side)

Weet-Bix protein slice

Weet-Bix protein slice

Weet-Bix protein slice

15 minutes
Serves 8

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Wholemeal savoury pastry

Wholemeal savoury pastry

Wholemeal savoury pastry

25 minutes
Serves Makes pastry to fill the bottom of one 24cm flan/quiche/tart tin

Zucchini ribbon pasta salad

Zucchini ribbon pasta salad

10-12 minutes
Serves 4 (as a side)

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Help Keep families together this Christmas

Help Keep families together this Christmas

Help Keep families together this Christmas

Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Medical tests for heart disease

Medical tests for heart disease

Medical tests for heart disease

Learn about the common tests your doctor may want you to have to diagnose your heart condition....

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy, Sharon wasn’t expecting a heart attack. However, after experiencing a ‘widow maker’, she counts herself lucky....

Chicken recipes

Chicken recipes

Chicken recipes

Find heart healthy chicken recipes....

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Q&A with Lauren Blekkenhorst

Research to develop better evidence for the vascular and metabolic health benefits of vegetables and their bioactive constituents....

When The Heart Gets Heavy: Emotional Wellbeing and Heart Conditions

When The Heart Gets Heavy: Emotional Wellbeing and Heart Conditions

Emotional wellbeing is like having a garden, sometimes it grows green on its own, other times it needs watering, cutting back or fertilising....

Workplace giving program

Workplace giving program

Workplace giving program

Workplace giving is a simple and tax effective way for employees to make regular donations to a cause they care about. ...

How to make healthier meals at home

How to make healthier meals at home

How to make healthier meals at home

Cooking at home is often healthier than eating out....

Research funding programs

Research funding programs

Research funding programs

Our research funding supports outstanding researchers who share our vision of an Australia free from heart disease. ...

Getting active at school

Getting active at school

Getting active at school

Physical activity resources for school staff....

The Heart Foundation Research Program

The Heart Foundation Research Program

The Heart Foundation Research Program

We are Australia’s biggest non-government funder of world-class research into heart health. Learn more about our high impact research. ...

The Heart Foundation Alumni Program

The Heart Foundation Alumni Program

The Heart Foundation Alumni Program

Stay connected with your research alumni community. ...

Sit less, move more

Sit less, move more

Sit less, move more

You may be surprised to know that on average, adults sit for nine hours a day....

What is atrial fibrillation?

What is atrial fibrillation?

What is atrial fibrillation?

Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....

Heart Foundation Walking

Heart Foundation Walking

Heart Foundation Walking

Learn more about Heart Foundation Walking and find your local walking group....

Your heart is your most important tool

Your heart is your most important tool

Your heart is your most important tool

Men’s Health Week is the perfect time to think about your heart....

Heart conditions in women

Heart conditions in women

Heart conditions in women

Like men, women can be diagnosed with a range of heart conditions....

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

WEBINAR | The future of CVD risk assessment

Should population-based CVD risk assessment models make way for individualised risk prediction techniques?...

Support after a heart attack

Support after a heart attack

Support after a heart attack

Many different thoughts may go through your head after a heart attack and you may be presented with complicated medical info. Know where to get support. ...

Encouraging cardiovascular research excellence in South Australia

Encouraging cardiovascular research excellence in South Australia

Encouraging cardiovascular research excellence in South Australia

Fats, oils and heart health

Fats, oils and heart health

Fats, oils and heart health

Get the right balance of healthy fats in your diet ...

Heart Foundation Tick

Heart Foundation Tick

Heart Foundation Tick

The Tick Program has made a substantial contribution to the health of Australians over the past 26 years....