Bambara bean and Plantain Traybake
This vibrant and flavourful Bambara bean and plantain traybake is the perfect way to enjoy the rich and nutritious ingredients of Africa. Simply bake and serve on its own, or with rice or flatbreads. All gluten-free, nutritious, and hearty!
Servings: 4 people
Calories: 419kcal
Equipment
- Chopping board
- Sharp knife
- Roasting tin Medium
Ingredients
- 1 cup Bambara beans cooked
- 2 plantains peeled, sliced
- 1 red onion roughly chopped
- 1 courgette largely sliced
- 2 red peppers largely diced
- 1 cup Cherry tomatoes halved
- ½ lemon juiced
- 1 tsp coriander powder
- 1 tsp Smoked paprika
- 1 tsp chilli powder
- 2 tbsps extra virgin olive oil
- 2 tbsps vegetable oil
- Fresh Coriander To garnish
To make dressing
- 2 tbsp vegan mayo
- 2 tbsp lemon juice
- 1 tsp maple syrup
Instructions
- Preheat your oven to 200°C/180°C fan/gas mark 6.
- Place the courgette, peppers, and courgette into a roasting tin, salt, pepper, and drizzle with olive oil and toss together. Place the vegetables in the oven and roast them for 20 minutes.
- In a medium saucepan, drizzle with olive oil, add Bambara beans, and seasonings, and lightly fry until the beans are well coated with seasoning. Remove from heat and set aside.
- In a non-stick skillet, over medium-high heat, drizzle vegetable oil. When the oil starts to shimmer, add the plantain and fry for 1-2 minutes on the side, then flip and repeat the process until golden brown. Remove the plantains from the pan, drain them on a paper towel and set them aside.
- Remove the roasting tin from the oven, then add the Bambara beans, plantains and tomatoes. Return to the oven and cook for a further 5–10 minutes. The vegetables should be slightly charred but not burnt.
- In a small to medium bowl, add the mayo, lemon juice, and maple syrup. Mix the ingredients together to make a sauce. Drizzle the dressing over the Bambara beans & plantain traybake. Finely chop some coriander for garnish.
- Serve immediately or let cool completely before serving on its own or over rice or flatbreads!
- Enjoy!
Video
Notes
- Estimated cost: This will vary depending on where you live and where you purchase your ingredients. However, in general, the cost should be around £10-£15 for all the ingredients.
- Bambara beans: You can use tinned Bambara beans for this recipe if you don't have access to dried beans.
- Cooking tip: Make sure to slice the plantains evenly to ensure even cooking.
- Storage: Once it has cooled down, you can store any leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: To reheat, simply place the traybake in the oven at 180°C/160°C fan/gas mark 4 for 10-15 minutes or until heated through.
Nutrition
Calories: 419kcal | Carbohydrates: 55g | Protein: 8g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 0.04g | Sodium: 64mg | Potassium: 869mg | Fiber: 7g | Sugar: 23g | Vitamin A: 3553IU | Vitamin C: 122mg | Calcium: 37mg | Iron: 2mg