Iron-rich recipes: sweet potato fritters and pinto beans - B Positive Plasma

Iron-rich recipes: sweet potato fritters and pinto beans

This easy recipe is chocked full of iron and fiber to boost your immunity and keep you a successful donor. The sweet potato fritters are crispy on the outside but tender inside, and the paprika-flavored pinto beans are a great vegetarian substitute for healthy protein. Here's what you'll need and how to make it: 

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Ingredients: 

1 large sweet potato  

3 tablespoons canola oil 

1 medium onion, chopped 

2 large poblano peppers or small green bell peppers, chopped 

1 15-ounce can pinto beans, rinsed 

1¼ teaspoon smoked paprika 

¾ teaspoon salt 

¾ cup fine yellow cornmeal 

¼ cup all-purpose flour 

¾ teaspoon baking powder 

1 large egg, lightly beaten 

¼ cup water 

4 lime wedges for garnish 

Preparation: 35 minutes 

Preheat oven to 425 degrees. Place parchment over a baking sheet. 

Prick sweet potato in several places with a fork and microwave on high until just cooked through, 7 to 10 minutes, then set aside to cool.  

While sweet potato is heating, drizzle oil in a large saucepan over medium heat. Add onion and peppers and cook, stirring occasionally, until softened for 4 to 6 minutes. Set aside ½ cup of the mixture. Add beans, paprika and salt to the pan. Cook, stirring occasionally, until heated through, about 2 minutes. Cover and set aside.  

Whisk cornmeal, flour and baking powder in a medium bowl. Peel the sweet potato and mash in a large bowl with a fork. Stir in the reserved onion-pepper mixture, egg and water, then add the cornmeal mixture and combine, but don't over stir. Using ¼ cup, mold the sweet potato mixture into eight 3-inch oval fritters 

Drizzle more oil in a large nonstick skillet over medium heat. Cook 4 fritters until golden, 1 to 2 minutes per side, then transfer to the prepared baking sheet. Repeat process with remaining fritters, baking until the fritters are puffed and firm to the touch, between 8 to 10 minutes. Serve fritters with reserved beans and garnish with lime wedges if desired. 

And there you have it! Another quick and tasty meal that both satisfies your taste buds and elevates your iron! 


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