Recipes · Nigerian · Grilled Dishes
Boli (Roasted Plantain)
One serving has 359 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin K (68%), vitamin C (51%), pyridoxine (42%), manganese (31%), magnesium (30%) and niacin (24%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (218 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: peanut
Ingredients
- 180 g Plantains, ripe, raw
- 15 g Peanuts, roasted
- 3 g Chili peppers, red, raw
- 15 g Onions, raw
- 5 g Vegetable oil
- 0.3 g Salt
Method
- Peel the plantain and slice it in half lengthwise, or leave it whole if your grill allows.
- Grill over medium-hot charcoal or under a hot broiler for 15-20 minutes, turning occasionally, until the outside is charred in spots and the flesh is soft and caramelized.
- Meanwhile, finely chop the chili and onion and mix with the oil and salt to make a simple spicy dipping sauce (ata).
- Warm the roasted peanuts through in a dry pan for a minute or two if you like them warm.
- Serve the grilled plantain hot with the pepper sauce and peanuts alongside, street-food style.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 359 kcal | 17% |
| Carbohydrates | 62.3 g | |
| Water | 134 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 6.2 g | 13% |
| Tryptophan | 0.04 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.24 g | |
| Lysine | 0.14 g | |
| Methionine | 0.04 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.15 g | |
| Histidine | 0.09 g | |
| Fat | 13.1 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 4.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 0 mg | |
| Calcium | 18 mg | 2% |
| Copper | 0.21 mg | 23% |
| Iron | 1.3 mg | 7% |
| Magnesium | 93.7 mg | 30% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 118 mg | 17% |
| Potassium | 1,003 mg | 21% |
| Selenium | 4.2 µg | 8% |
| Sodium | 125 mg | |
| Zinc | 0.79 mg | 10% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 57.7 µg | 14% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 35.2 mg | 8% |
| Vitamin A | 102 µg | 15% |
| Vitamin C | 38.5 mg | 51% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 61.5 µg | 68% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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