Lentil Sloppy Joes in Plantain Buns
by:
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 doesnât take a mathematician to know this adds up.
ingredients
Adjust your ingredient quantities here. Simply enter how many servings you need, and the ingredient quantity will update accordingly!
serves: 6
600 g ripe plantains, do not cut
300 g lentils
50 g onion, chopped
100 g bell pepper, chopped
25 g garlic, minced
250 ml tomato sauce
15 ml maple syrup
0.5 tsp chilli powder
1 tsp cumin powder
1 tsp smoked paprika
0.25 tsp black pepper
0.5 tsp salt
30 ml olive oil
Servings Per Recipe: 6
Amount per Serving
Calories: 374
- Total Fat: 5.8 g
- Saturated Fat: 0.9 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 425.3 mg
- Total Carbs: 70 g
- Dietary Fiber: 18.8 g
- Sugars: 20.3 g
- Protein: 15.4 g
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.
1
comments