Lentil Sloppy Joes in Plantain Buns
Ingredients
600g/21oz plantain, peeled
300g/10.5oz cooked lentils
50g/2oz onion, chopped
100g/3.5oz bell pepper, chopped
25g/1oz garlic, minced
250ml/8.5fl oz tomato sauce
15ml/0.5fl oz maple syrup
0.5 tsp. chilli powder
1 tsp. cumin powder
1 tsp. smoked paprika
0.25 tsp. black pepper
0.5 tsp. salt
30ml/1fl oz olive oil
Preparation
1
Heat olive oil in a pan.
2
Sautee onions, bell pepper, and garlic for 2 minutes.
3
Add tomato sauce, maple syrup, chilli powder, paprika, cumin, pepper, and salt. Simmer for 5 minutes.
4
Cut plantain into 6 inch pieces and split in half crosswise. Flatten each half by pressing with the side of a knife.
5
Pan-fry for about 2 minutes per side.
6
Assemble the sandwiches.
.
About
An alternative sandwich that’s full of fibre due to the plantain and lentils. They are both great sources of fibre which, as we know, aids digestion. This sandwich is healthy for everyone, but pregnant women especially will benefit from the iron and high quantity of folate in the lentils, one cup (200g) provides 358 micrograms of folate and considering the daily requirement is 400 micrograms it doesn’t take a mathematician to know this adds up.
Added:
Saturday, September 23, 2017 - 6:27am
