Tuna tomato pumpkin jaffle
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Prep Time
5 Minutes
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Cook Time
10 Minutes
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Yield
2
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Difficulty Level
Easy, Quick
Ingredients
- 1 x 185g can Safcol No Net Tuna in springwater 185g, drained
- 4 slices square whole grain bread
- ½ cup red kidney beans, drained
- 1½ cups butternut pumpkin, peeled cut in 1cm cubes
- 1 tablespoon olive oil
- ⅔ cup of grated tasty cheese
- sea salt and freshly ground black pepper
Instructions
- In a pan on medium heat, fry the pumpkin with the olive oil for about 5 minutes or tender and slightly browned. (You can use leftover roast pumpkin from the Sunday roast instead for these jaffles)
- Remove from the pan and allow to cool slightly, mix in the red kidney beans, cheese and Tuna Tomato and Onion pouch. Season generously to taste.
- Preheat a jaffle iron.
- Either, spray one side of the bread lightly with olive oil or spread with butter.
- Place two slices of bread, butter side down on a board, pile the filling high in the middle of both slices. Place the second slice of bread on top, and transfer to the jaffle iron.
- Cook for about 5 minutes until the jaffles are golden brown. Cut in half and serve immediately.
| Servings: | 2 |
| Ready in: | 15 Minutes |
| Course: | Lunch, Snack, Comfort Food |
| Recipe Type: | Sandwiches & Wraps |
| Ingredient: | Tuna |
Tuna tomato pumpkin jaffle
Jaffles make a really quick easy meal, this tuna tomato pumpkin jaffle only takes a few minutes to prepare, tastes great, and is full of good for you protein and dietary fibre.
If you don’t have a jaffle iron, now’s the time to invest in one. In the meantime. this tuna tomato pumpkin jaffle would make a very tasty toastie.
Tuna gives your body Vitamin D for additional immune support and strong bones.
Ashleigh Feltham (MNutrDiet)
Jaffles are the perfect comfort food but taste even better when you know about the health benefits. Whole grain bread is a huge tick for your body with many benefits. This includes fibre, vitamin and minerals like B vitamins, manganese, magnesium, phosphorus, copper, zinc, and iron.
The Safcol tuna adds brain and heart-boosting omega-3 fat. This fat is an anti-inflammatory fat that plays a role in keeping the retinas in your eyes working well, your blood pressure at a healthy level, and can boost your mood. Tuna also gives your body vitamin D for additional immune support and strong bones as it allows calcium to be absorbed properly. The tomato and its antioxidant lycopene will also help your heart function optimally and helps reduce your risk of some cancers. Mushrooms add flavour but also B vitamins needed for your body to make energy from the food you eat.
The butternut pumpkin adds gut-loving fibre, vitamins C and A for immune support. Vitamin A is also important for healthy eyesight. Vitamin C plays another role in creating collagen which is needed for healthy ligaments, tendons, and skin. Selecting extra virgin olive oil adds an additional heart-healthy fat called monounsaturated fat. This promotes the creation of more healthy cholesterol levels. With more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides. Extra virgin olive oil also adds over 36 different antioxidants!
The tasty cheese adds a good dose of calcium which allows your muscles to contract normally on top of keeping your bones and teeth strong. Cheese adds additional protein needed to make and repair all the cells in your body as well as B12 and choline for a healthy central nervous system. Iodine for a healthy thyroid and metabolism, vitamin D, vitamin A and selenium which acts as antioxidants protecting your cells from free radical damage. This is no regular jaffle.
Did you know?
The history of the jaffle iron begins with wafer irons in medieval times. These were used to produce flat, unleavened cakes and consisted of two metal plates with wooden handles. The plates were connected by a hinge and the cakes were cooked over a fire, flipped to cook both sides. The Belgian waffle iron was a direct descendent of this device. The original jaffle iron was likely inspired by the waffle iron.
When it was first advertised in 1949, the device was described as a “pressure toaster”, perhaps to trade off the idea of the pressure cooker. Its advantage was that the edges of the bread were pressed together to contain the hot filling. The jaffle iron was embraced with some fervour. There were even cookery demonstrations showing how to use it and the device cropped up frequently as a desirable prize at shows, social events and the odd charity “do”. Sadly, it could also become a weapon. An Illawarra Daily Mercury headline in December 1953 screamed ‘Wife hit husband with “Jaffle Iron”; fined £3’.
Source: Australian food history timeline
