Bobotie

Vegetarian
Health score
4%
Bobotie
45 min.
8
282kcal

Suggestions


Discover the delightful flavors of Bobotie, a traditional South African dish that brings a unique twist to vegetarian cuisine. This savory bake, known for its rich blend of spices and sweet undertones from dried fruits and apples, is sure to impress your family and friends. With aromatic curry and turmeric infusing your kitchen, this dish promises to be a fragrant and colorful addition to your table.

What makes Bobotie truly special is its versatility. Perfect as an appetizer, starter, or even a hearty snack, this recipe serves up to eight people, making it ideal for gatherings and celebrations. The culinary experience extends beyond just the meal; it's a journey into South African heritage, showcasing the warmth and richness of its flavors.

The recipe is crafted to be ready in just 45 minutes, allowing you to enjoy this delightful dish without spending all day in the kitchen. With a balance of healthy fats, carbohydrates, and proteins, Bobotie is not only delicious but also a wholesome indulgence, packing in only 282 calories per serving. Serve it alongside vibrant yellow rice and chutney for a complete meal that transports you to the heart of South Africa.

Join me in creating this vegetarian masterpiece that is not only kind to your palate but also to the planet. Let's celebrate the art of cooking with Bobotie!

Ingredients

  •  bay leaves 
  • slices bread crumbled
  • servings vegetable oil 
  • tablespoon curry powder 
  • ounces apricot dried chopped
  •  eggs 
  •  eggs 
  • 0.5 teaspoon garlic crushed
  •  apples i use 2 granny smith apples cored peeled chopped
  • teaspoon turmeric 
  • 0.5  juice of lemon finely grated
  • cup milk 
  •  onion chopped
  • 0.5 teaspoon salt 
  • 1.5 ounces slivered almonds dry
  • 0.3 cup golden raisins (golden raisins)

Equipment

  • sauce pan
  • oven
  • pot
  • aluminum foil

Directions

  1. Set the oven at 160°C (325°F). Butter a large casserole.
  2. Heat butter and oil in a saucepan and fry the onion and garlic until translucent. Stir in the curry powder and turmeric, and cook briefly until fragrant.
  3. Remove the pot from the heat.
  4. Mix in the minced meat.
  5. Mix together the crumbs, milk, lemon rind and juice, egg, salt, pepper, apricots, apple, sultanas (golden raisins) and almonds and mix in. Pile into the casserole and level the top.
  6. Roll up the leaves and bury them at regular intervals. Seal with foil and bake for 1 1/4 hours. Increase the oven temperature to 200°C (400°F).
  7. Mix together the topping milk, eggs and salt (you may require extra topping if you've used a very large casserole), pour over and bake uncovered for a further 15 minutes until cooked and lightly browned.
  8. Serve with Yellow Rice and Blatjang.
  9. Reprinted with permission from Rainbow Cuisine: A Culinary Journey Through South Africa by Lannice Snyman ©1998 S&S Publishers

Nutrition Facts

Calories282kcal
Protein8.14%
Fat60.73%
Carbs31.13%

Properties

Glycemic Index
36.97
Glycemic Load
7.71
Inflammation Score
-9
Nutrition Score
9.7247825912807%

Flavonoids

Cyanidin
0.49mg
Catechin
0.36mg
Epigallocatechin
0.2mg
Epicatechin
1.75mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.1mg
Hesperetin
0.27mg
Naringenin
0.05mg
Luteolin
0.03mg
Isorhamnetin
1.52mg
Kaempferol
0.35mg
Myricetin
0.01mg
Quercetin
6.63mg

Nutrients percent of daily need

Calories:282kcal
14.1%
Fat:19.8g
30.46%
Saturated Fat:3.52g
22.02%
Carbohydrates:22.83g
7.61%
Net Carbohydrates:19.58g
7.12%
Sugar:14.13g
15.7%
Cholesterol:65.04mg
21.68%
Sodium:217.01mg
9.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.97g
11.94%
Vitamin K:28.11µg
26.78%
Vitamin E:3.4mg
22.64%
Manganese:0.35mg
17.74%
Vitamin B2:0.23mg
13.48%
Fiber:3.25g
12.99%
Phosphorus:125.12mg
12.51%
Selenium:8.45µg
12.08%
Vitamin A:546.84IU
10.94%
Potassium:359.96mg
10.28%
Calcium:90.95mg
9.1%
Iron:1.55mg
8.63%
Magnesium:34.38mg
8.59%
Copper:0.16mg
7.8%
Vitamin B6:0.15mg
7.57%
Folate:24.92µg
6.23%
Vitamin B1:0.08mg
5.66%
Vitamin B5:0.56mg
5.62%
Vitamin B3:1.05mg
5.26%
Vitamin C:4.32mg
5.23%
Vitamin B12:0.31µg
5.19%
Zinc:0.74mg
4.91%
Vitamin D:0.67µg
4.44%
Source:Epicurious