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Vegetarian Babotie

 

Vegetarian babotie
Nutrition Information
  • Serves: 5
  • Serving size: 300 g
  • Calories: 401
  • Fat: 8 g
  • Saturated fat: 3 g
  • Unsaturated fat: 3 g
  • Carbohydrates: 45 g
  • Sugar: 10 g
  • Sodium: 312 mg
  • Fiber: 8 g
  • Protein: 39 g
  • Cholesterol: 186 mg
Recipe type: Vegetarian
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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This classic from the Cape Malay style of cooking in South Africa is made vegetarian using[url:2]texturised vegetable protein[/url] instead of beef or lamb mince. Not this detracts from the flavour in any way. It is simply yummy for vegetarians and meat-eaters alike. This dish becomes a family favourite in most homes that try it. Well worth making
Ingredients
  • Soya protein granules – 4 cups
  • White bread – two thick slices (preferably stale)
  • Milk – 375 ml
  • Onions – two medium ( chopped)
  • Eggs- five large
  • Chilli powder – one tablespoon
  • Balsamic vinegar – one tablespoon
  • Madras curry powder – one tablespoon
  • Apricot jam – three tablespoons
  • Garlic – three cloves (finely minced)
  • Bay leaves – five
  • Turmeric – ½ teaspoon
Instructions
  1. Set the oven to 180 degrees Celsius
  2. Reconstitute the Soya mince in the ratio of about 1 to 1 one of warm water ( See pack for instructions to get the best result)
  3. Add the bread to the milk and allow to soak for 15 minutes. Once soaked, drain and reserve the remaining milk
  4. Bring the oil to medium heat in a skillet
  5. Add the onions and fry until they become translucent
  6. Add the garlic and gently fry for a minute
  7. Now add the curry and chilli powders. Stir for two to three minutes
  8. Spoon in the apricot jam, Worcester sauce and balsamic vinegar
  9. Stir well until everything is combined
  10. Add the reconstituted mince. Stir for two minutes
  11. Now add the bread and one egg
  12. Mix until well combined. Remove from the heat
  13. Grease a shallow baking dish
  14. Mix the turmeric with reserved milk. Add the remaining eggs and mix
  15. Spoon the mince mixture into the baking dish
  16. Pour the egg /milk mixture over this
  17. Place the bay leaves on top and push them down, so they are submerged
  18. Put the baking tray into the oven
  19. Cook for about 30 minutes or until the egg custard has set and is nicely browned
  20. Serve with Chutney
Notes
This recipe yields 5 to 6 servings

Keywords: Babotie

 

Vegetarian stuffed peppers

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Vegetarian stuffed peppers
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 360 g
  • Calories: 425 g
  • Fat: 25 g
  • Saturated fat: 5 g
  • Carbohydrates: 28
  • Sugar: 21 gr
  • Sodium: 4.3g
  • Fiber: 4 G
  • Protein: 25g
Recipe type: Stuffed Peppers
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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In this dish, a great South African favourite – Babotie – is given a twist in two ways. It is usually made with minced meat and then baked in a shallow baking dish in the oven. In this recipe, however, the minced beef is replaced with soya mince ( TVP) Instead of baking it directly in a baking dish, it is stuffed into peppers and then baked. Really tasty, but also a way of keeping up adequate proteinsi in a vegetarian meal
Ingredients
  • TVP ( Soya ) mince (dry) – 2 cups
  • Onion – one medium ( finely chopped
  • Garlic - two cloves (finely chopped)
  • Curry powder – one tablespoon
  • Vegetable oil – two tablespoons
  • Olive oil – 2 tablespoons
  • Chilli powder – two teaspoons
  • Apricot jam – two tablespoons
  • Worcester sauce – one tablespoon ( 15ml)
  • Bread – one thick slice ( preferably white bread)
  • Milk – one cup
  • Eggs – three large
  • Balsamic vinegar – one tablespoon
  • Butter – one teaspoon
  • Bell peppers – four
  • Turmeric - half a teaspoon
Instructions
  1. Reconstitute the Soya mince using this method
  2. Soak the bread in the milk for ten minutes and then drain. Reserve the drained milk in a jug
  3. Remove the tops of the bell peppers and discard the seeds. Cut in half lengthwise
  4. Grease a baking dish with the butter
  5. Place the bell peppers in the baking dish and drizzle with olive oil.
  6. Heat the oven to 200 degrees Celsius
  7. Fry the onion in the vegetable oil in a skillet until it begins to change colour
  8. Now add the garlic and cook for a minute
  9. Add the curry and chilli powders. Fry for two to three minutes ( see note)
  10. Next, the balsamic vinegar, Worchester sauce and apricot jam. Stir until well combined
  11. Follow this with the reconstituted soya mince. Saute for a minute or two
  12. Add the milk-soaked bread. Mix until well combined with the rest of the ingredients
  13. ‘Add the remaining eggs to the reserved milk. Add the turmeric and mix well
  14. Spoon the meat mixture into the peppers up to three-quarters full
  15. Pour in the egg/ milk mixture to fill the peppers to the top
  16. Place the stuffed peppers in the oven for 30 to 40 minutes
  17. Finally, Once the peppers have softened and the egg mixture has browned, remove from the oven
  18. Serve with chutney
Notes
It is important to cook out spices. Cooking out means frying until the essential oils of the spices have been released

This recipe yields 4 servings

Keywords: Vegetarion stuffed peppers

 

Spicy tomato sauce

Spicy tomato Sauce
Nutrition Information
  • Serves: 4
  • Serving size: 150 grams
  • Calories: 175
  • Fat: 15 g
  • Saturated fat: 2 g
  • Unsaturated fat: 12 g
  • Trans fat: 0 g
  • Carbohydrates: 12 g
  • Sugar: 7 g
  • Sodium: 485 mg
  • Fiber: 3 g
  • Protein: 2 g
  • Cholesterol: 0 mg
Recipe type: Sauces
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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This sauce is served with Phutu pap ( a firm maize porridge similar to polenta) at braais ( barbeques) in South Africa. It super easy to make but also delivers in taste. It is served hot with the Putu but is also fantastic when eaten with fresh buttered bread. Definitely worth trying. Lekker eet.
Ingredients
  • Very ripe tomatoes – five to six ( chopped)
  • Onions – two medium ( chopped)
  • Garlic - two cloves ( finely chopped)
  • Vegetable oil – five tablespoons
  • Salt – one teaspoon
  • Chilli flakes – for seasoning
Instructions
  1. Heat the oil in a skillet
  2. Add onions and fry until they begin to change colour
  3. Add the Chillies and garlic. Fry for a minute
  4. Now add the tomatoes
  5. Turn down the heat and gently fry the tomatoes until soft
  6. You are looking for a thick sauce, with most of the moisture from the tomatoes having been cooked out.
  7. Taste for spiciness. Add Chilli flakes to the required taste if a spicier sauce is preferred
Notes
A recipe for Putu pap can be found here

Keywords: Spicy tomato sauce

 

Marinated pork chops with chillies

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Spicy marinated pork chops

Marinated pork chops
Nutrition Information
  • Serves: 5
  • Serving size: 250 grams
  • Calories: 361
  • Fat: 16 g
  • Saturated fat: 4 g
  • Unsaturated fat: 5 g
  • Trans fat: 0 g
  • Carbohydrates: 9 g
  • Sugar: 6 g
  • Sodium: 735 mg
  • Fiber: 0 g
  • Protein: 51 g
  • Cholesterol: 121 mg
Recipe type: Pork chops
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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A great recipe for a BBQ. Succulent pork chops marinated in a sweet and sour marinade ,with the piquancy of chillies to add that extra zing to the dish. This can also be grilled in the oven nut be careful that you keep the heat down to prevent burning
Ingredients
  • Pork Chops – 5
  • Ketchup – 2 tablespoons
  • Soya sauce ( or Tamari for gluten-free) – one tablespoon
  • Worcester sauce – one tablespoon
  • Brown sugar – one tablespoon
  • Sweet chilli sauce – one tablespoon
  • Lemon juice – one teaspoon
  • Vegetable oil – two tablespoons
  • Chilli flakes – one tablespoon
Instructions
  1. Mix all the ingredients except for the Chilli flakes
  2. Once well-blended, pour into a large zip lock bag. Add the pork chops and work the marinade until the chops are coated evenly with marinade
  3. Place in the refrigerator for 6 to 8 hours or overnight
  4. Barbecue over a slow fire. The coals mustn't be flaming because the sugar in this recipe will cause the meat to burn
  5. Once done, sprinkle with chilli flakes. Serve
Notes
Keywords: Marinate pork chops

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Authentic Durban curry

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Accompaniments to Durban curry

Durban curry
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 350 g
  • Calories: 582
  • Fat: 39 g
  • Saturated fat: 17 g
  • Unsaturated fat: 16 g
  • Trans fat: 0 g
  • Carbohydrates: 31 g
  • Sugar: 3 g
  • Sodium: 727 mg
  • Fiber: 5 g
  • Protein: 30 g
  • Cholesterol: 0 mg
Recipe type: Curries
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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Having spent a part of my childhood living just outside Durban in South Africa, this a dish that is close to my heart. Spicy, thick and brimming with flavour, it is an essential part of another South African favourite, the " Bunny Chow". In this dish a quarter or half loaf of bread has the white inner part removed and the curry is scooped into the crust. The white bread is then dipped into the sauce as part of the pure enjoyment of eating this wonderful food.
Ingredients
Meat, and vegetables
  • Lamb – 500 grams ( cut into bite-size pieces
  • Onion – one medium ( sliced)
  • Ginger – two inches ( peeled and finely sliced and chopped)
  • Garlic – two cloves
  • Tomatoes – three medium
  • Potatoes – two medium ( peeled and cut into quarters)
  • Green chillies – three
Spices
  • Black cardamom – one
  • Bay leaves – two
  • Cloves – three
  • Turmeric – ½ teaspoon
  • Chilli powder – one teaspoon
  • Star anise - one
  • Madras curry powder – one and a half tablespoons
  • Whole cinnamon – two inches
  • Fennel seeds - ½ tablespoon
  • Garam masala - one teaspoon
Other
  • Ghee – three tablespoons
  • Vegetable oil – one tablespoon
  • Salt – ½ teaspoon
Instructions
  1. Add the vegetable oil to a medium-sized pot. Bring to frying temperature.
  2. Next add, the cinnamon stick, star anise, black cardamom and bay leaf. Stir until fragrant ( 10 to 15 seconds).
  3. Add the green chillies, ginger and garlic. Stir for thirty seconds
  4. Now add the onions Saute until they start to become translucent.
  5. Next, the green chillies, ginger and garlic. Stir for thirty seconds
  6. Add the curry, turmeric and chilli powders plus the fennel seed. Allow to cook through.
  7. Now add the lamb pieces. Make sure that they all get coated in the spice mix.
  8. Once the lamb begins to brown
  9. Finally , add the tomatoes, potatoes and a ½ cup of water.
  10. Stir in the salt
  11. Turn down the heat to low. Place a lid on the pot.
  12. Stir every now and then
  13. Once the potatoes have cooked ,the sauce will have thickened, and the curry should be ready. A good indication that it is done is that red oil will have risen to the surface.
  14. The finishing touch is to add the garam masala and stir through
  15. Serve with sambals ( chopped tomato and onion, with a dash of vinegar), white rice and chutney . Also good with Indian flatbreads (chapatis and naans).
Notes
This recipe yields approx 4 servings

Keywords:Durban curry

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Spicy stuffed peppers – South Africa

Babotie stuffed peppers
Nutrition Information
  • Serves: 4
  • Serving size: 250g
  • Calories: 741
  • Fat: 49 g
  • Saturated fat: 16 g
  • Unsaturated fat: 18 g
  • Trans fat: 0 g
  • Carbohydrates: 38 g
  • Sugar: 13 g
  • Sodium: 372 mg
  • Fiber: 7 g
  • Protein: 42 g
  • Cholesterol: 262 mg
Recipe type: Stuffed Chillies
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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Many South Africans will recognize the ingredients as being similar to Babotie, the national dish of the country . And that is exactly what this recipe is about. Bell peppers that have stuffed with a Babotie flavoured mince and topped with a savoury egg and milk custard.. This fusion results in the best of both worlds. Moist and succulent baked peppers with the wonderful flavour of Babotie
Ingredients
  • Minced meat – 500 grams (beef or lamb)
  • Onion – one medium ( diced 6mm)
  • Garlic - two cloves finely chopped
  • Madras curry powder – one and a half tablespoons
  • Vegetable oil – two tablespoons
  • Olive oil – 2 tablespoons
  • Chilli powder – two teaspoons
  • Apricot jam – two tablespoons ( see note)
  • Worchester sauce – one tablespoon ( 15ml)
  • Bread – one thick slice ( preferably white bread)
  • Milk – one cup
  • Eggs – three eggs
  • Balsamic vinegar – one tablespoon
  • Butter – one teaspoon
  • Bell peppers – four
  • Turmeric - half a teaspoon
Instructions
  1. Soak the bread in the milk for ten minutes and then drain. Keep remaining milk to one side
  2. Remove the tops of the bell peppers and discard the seeds. Cut in half lengthwise
  3. Grease a baking dish with the butter
  4. Place the bell peppers in the baking dish and drizzle with the olive oil. Keep to one side.
  5. Heat the oven to 200 degrees Celsius
  6. Fry the onion in the vegetable oil until translucent
  7. Add the garlic and cook for a minute
  8. Add the curry and chilli powders. Fry until the spices are cooked out ( see note)
  9. Add the balsamic vinegar, Worchester sauce and apricot jam. Stir until well combined
  10. Add the meat and cook until all pinkness has been eliminated and beginning to brown
  11. Add the soaked bread and an egg . Mix until well combined with the mince
  12. In a pouring jug, add the remaining eggs to the reserved milk. Add the turmeric and mix well
  13. Stuff the peppers with meat mixture up three quarters full
  14. Pour in the egg milk custard to the top
  15. Place in the oven for 30 to 40 minutes
  16. In this time the peppers will have become cooked and the egg custard browned
  17. Serve
Notes
Cooking out means until the essentials of the spices have been released

To turn this into a low carb meal use our recipe for low carb babotie

This recipe yields 4 servings

Keywords: South African Babotie stuffed bell peppers

 

Low carb babotie – South Africa

Babotie
Nutrition Information
  • Serving size: 300g
  • Calories: 574
  • Fat: 16 grams
  • Saturated fat: 13 grams
  • Carbohydrates: 8 grams
  • Sugar: 6 grams
  • Sodium: 113 mg
  • Fiber: 1 gram
  • Protein: 51 grams
  • Cholesterol: 3 mg
Recipe type: Low carb
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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Mmm Babotie. I have yet to meet a person who doesn't like it. Whilst now a traditional dish in South Africa, it had its origins in Indonesia It was adapted to fit local ingredients to become what it is today. It is a wonderful combination of savoury, spicy, sweet and sour browned minced meat in firmly set egg custard, which becomes golden brown and crispy on top after being baked. It is traditionally served with apricot chutney ( Mrs Balls of course)
Ingredients
  • Minced meat - 1 kilogram (beef or lamb)
  • Onion – one medium ( diced 6mm)
  • Garlic - two cloves finely chopped
  • Madras curry powder – one tablespoon
  • Vegetable oil – two tablespoons
  • Chilli powder – one tablespoon
  • Low carb apricot jam – two tablespoons ( see note)
  • Worcester sauce – one tablespoon ( 15ml)
  • Turmeric – one teaspoon
  • Almond milk – 375 ml
  • Low carb bread – one thick slice ( see note)
  • Eggs – five large
  • Bay leaves – 4 dried
  • Balsamic vinegar – one tablespoon
  • Butter – one teaspoon
  • Flaked almonds – one tablespoon
Instructions
  1. Start pre-heating of oven to 180 degrees Celsius
  2. Soak the bread in the almond milk for ten minutes, then drain and keep one side
  3. Mix 4 eggs with remaining milk. Add turmeric and stir well.
  4. Heat oil to a medium heat
  5. Add onions and fry until translucent.
  6. Add garlic and stir for a minute
  7. Add curry and chilli powders – Stir until spices have cooked through
  8. Add Worchester sauce, balsamic vinegar and apricot jam
  9. Stir rapidly to combine ingredients
  10. Add meat and fry until all pinkness has disappeared
  11. Add remaining egg, drained bread and almond flakes
  12. Mix until well combined
  13. Grease a baking dish with butter
  14. Spoon the cooked meat into the dish and spread evenly
  15. Pour the egg/ milk mixture over the meat
  16. Place bay leaves on top and push down until submerged
  17. Bake in the centre of the preheated oven for 45 to 60 minutes until the egg topping has browned
  18. Serve
Notes
For this recipe I use diabetic low sugar apricot jam

A low carb bread for this recipe is our Chilli and cheese bread

This recipe yields 6 servings of approximately 300 grams

Keywords: South African Babotie

 

Chilli bites – South Africa

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A great recipe

South African chilli bites,  are a popular snack or appetizer in South African cuisine. They have their origin in India and were brought to the country Indian indentured labourers Here’s a recipe to make them:

Ingredients:
  • 1 cup flour
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne pepper (optional, for extra heat)
  • 1/4 cup chopped fresh coriander (cilantro)
  • 1/4 cup chopped green onions
  • 1/4 cup chopped green chillies (remove seeds for less heat)
  • 2 tablespoons vegetable oil
  • 1/2 cup water
  • Oil for deep frying
Instructions:
  1. In a large mixing bowl, combine the flour, baking powder, salt, sugar, cumin, coriander, turmeric, paprika, and cayenne pepper (if using). Mix well.
  2. Add the chopped coriander, green onions, and green chillies to the flour mixture and stir until well combined.
  3. Add the vegetable oil and water to the mixture and stir until a thick batter forms.
  4. Heat the oil for deep frying in a medium-sized pot or deep fryer.
  5. Using a tablespoon, drop spoonfuls of the batter into the hot oil and fry until golden brown and crispy, about 3-4 minutes.
  6. Remove the chilli bites from the oil with a slotted spoon and place them on a paper towel-lined plate to absorb any excess oil.
  7. Serve the chilli bites hot with your favorite dipping sauce, such as sweet chilli sauce or tamarind chutney.

Note: Be careful when working with hot oil, and make sure the chilli bites are fully cooked and crispy before removing them from the oil. Adjust the level of spiciness to your taste preferences by adding or reducing the amount of green chillies and cayenne pepper.

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Chakalaka – South Africa

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Chakalaka salad

Chakalaka
Nutrition Information
  • Serving size: 100g
  • Calories: 66 kcal
  • Fat: 2.9g
  • Saturated fat: 0.2g
  • Carbohydrates: 8.1g
  • Sugar: 4.1g
  • Sodium: 0.24g
  • Fiber: 2.7g
  • Protein: 2.3g
Recipe type: Relishes
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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This is a recipe that was given to me by an old friend in South Africa many years ago. The first time I tasted it I was absolutely amazed by the flavour and to this day nothing has changed. It is such an easy to make recipe that manages to capture a taste of the excellence of African cuisine at it's simplest and but very best. Enjoy Chalalaka as a side to barbequed meat, Its also great on its own with a buttered bread roll. Ukonwabele ukutya kwakho
Ingredients
  • White onion - 1 medium sliced
  • Bell pepper - 1 any colour -sliced
  • Fresh tomatoes - 3 medium - finely chopped
  • vegetable oil - 2 tablespoons
  • Green chillies - 3 to 4 sliced ( use a fairly hot chilli)
  • Baked beans in tomato sauce - One can
  • Tomato paste - 1 teaspoon
Instructions
  1. Heat oil in a pan and add onions. Fry until they are turning translucent
  2. Add bell peppers and chillies and cook slowly for about 10 minutes or until bell peppers start to become soft
  3. Add tomatoes and tomato paste with a bit of water and stir
  4. When cooked, add the can of baked beans
  5. Can be served hot or cold
Notes
This recipe yields 4 - 5 portions

Keywords: South African Chakalaka

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More South African cooking with Chillies

South African boerewors with Chilli

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Boerewors with Chilli

Boerewors with Chilli
Nutrition Information
  • Serving size: 100g
  • Calories: 257 kcal
  • Fat: 21g
  • Saturated fat: 7.5g
  • Carbohydrates: < 0.5g
  • Sugar: < 0.5g
  • Sodium: 1g
  • Fiber: < 0.5g
  • Protein: 18g
Recipe type: Sausages
Cuisine: South African
Prep time: 
Cook time: 
Total time: 
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Anyone who knows a South African will tell you that they are diehard fans of barbequing or “braaing “as it is known in South Africa. Being a South African means that I know where that comes from. It’s so inbred that it’s almost part of our DNA This sausage is a vital part of an authentic South African “braai”. It has a wonderful spicy taste that takes on a character all of its own when barbequed. The basic boerewors is made using mainly pepper and coriander as spices, but adding Chilli adds that special component that takes something that is already fantastic to Supa Dupa great.
Ingredients
  • Beef – 2 kg - (4. 2 pounds)
  • Pork - 1kg - (2.2 pounds)
  • Streaky bacon or fatty lamb - 500 grams (approx. a pound) (see note)
  • Chilli Flakes - 2 tablespoons
  • Coriander - 2 tablespoons (Whole)
  • Black pepper – 1 tablespoon (Whole)
  • Sea salt. – 1 tablespoon
  • Cloves. – 12 whole
  • Nutmeg powder – ½ teaspoon
  • Brown vinegar – ½ cup
  • Sausage casings - 5 meters 32/34mm (1 11/32 inches) wide
Instructions
Pre-preparation
  1. Soak the sausage casings in cold water for 24 hours to remove excess salt
  2. Cut the meat into 25mm x 25mm (1-inch x 1- inch) pieces. Keep cool in a big mixing basin (plastic, porcelain or enamel coated)
  3. Combine all the whole spices and grind until fine. Mix with Chilli flakes, salt and ground nutmeg.
  4. Pour the vinegar over the meat and using your hands blend in the spice mix until all pieces are well coated.
  5. Allow to marinate in the fridge for 3- 4 hours
Making the sausage
  1. Prior to beginning mincing of meat, rinse the sausage casing in fresh clean water and then soak in lukewarm water for 30 minutes
  2. Mince the meat into a coarse mince using a 4.5mm (0.177 inch) mincing plate.( or closest size )
  3. Place mince into a sausage stuffer and fill casings. Ensure that the mixture is not filled too tightly as the sausage will burst when it is cooked
  4. Set quantity aside needed for immediate barbequing and freeze the rest
Notes
Boerewors benefits from having approximately 10 % - 15% of its finished weight as fat. It the fat is omitted the sausage becomes dry when cooked. This recipe calls for the minimum amount that should be used but if you want a juicier sausage increase the fat content. Traditional boerewors is a mixture of beef and pork, but it works equally well with lamb

This recipe yields approx 25 sausages

Keywords: South African Boerewors with chilli

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