Bobotie

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

Suggestions


Discover the delightful flavors of South Africa with this vegetarian Bobotie recipe, a dish that beautifully marries spices and sweetness in a comforting casserole. Traditionally made with minced meat, this version embraces a plant-based twist while retaining the essence of the original. With a preparation time of just 45 minutes, it’s perfect for a cozy family dinner or an impressive appetizer for your next gathering.

Bobotie is not just a meal; it’s a culinary experience that tells a story of cultural fusion. The aromatic blend of curry powder, turmeric, and garlic creates a fragrant base, while the addition of dried apricots and Granny Smith apples introduces a delightful sweetness that balances the spices. Topped with a creamy egg and milk mixture, this dish bakes to perfection, resulting in a golden crust that is both inviting and delicious.

Served alongside yellow rice and a tangy Blatjang, this Bobotie will transport your taste buds to the vibrant streets of South Africa. With only 282 calories per serving, it’s a guilt-free indulgence that doesn’t compromise on flavor. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to impress and satisfy. Gather your ingredients and embark on a culinary journey that celebrates the rich heritage of South African cuisine!

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