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Monday, 27 November 2017

Vegetable Packed Bobotie Recipe ... simply delicious !


Bobotie would be a hot contender for South Africa's national dish! The recipe was selected for an international recipe book published in 1951 by the United Nations Organisation. It consists of spiced minced meat baked with an egg-based topping. Bobotie appears to be a variant of 'Patinam ex lacte', a dish documented by the ancient Roman writer Apicius, which comprises layers of cooked meat, pine nuts, and seasoned with pepper, celery seeds and asafoetida. It's not dissimilar to moussaka.

This South African classic is a family favourite and a brilliant 'vessel' for secret vegetables! This version is quite mild in flavour, but you can always add a little more curry powder to spice it up should you wish. 

Ingredients:
Serves 6-8
17.02 g carbs per serving
5 tablespoons butter
1 onion, chopped
2 carrots, peeled and chopped
1 red pepper, seeded and chopped
1 cup grated courgette (zucchini)
1 tablespoon grated fresh ginger
3 cloves garlic, crushed
1 tablespoon mild curry powder
1 teaspoon turmeric
2 teaspoons ground cumin
2 teaspoons ground coriander
3 whole cloves
5 whole allspice
2 tablespoons honey (optional)
1 tablespoon red wine vinegar
1 x 400g tin whole peeled tomatoes, blended
800g beef mince
1 teaspoon dried mixed herbs
salt and pepper
For the custard: 
1 cup milk
2 eggs, beaten
8 bay leaves

Method:
1. Melt the butter in a wide-based pot and gently fry the onion, carrots, red pepper and courgette until soft. Stir in the ginger and the garlic and fry for minute or so. Add the spices and fry for another minute to release their flavour.
2. Pour in the honey, vinegar and tomato, and bring to the boil.
3. Mix in the remaining ingredients, ensuring that everything is combined well; you don’t want meatballs in your mince.
4. Cook for about 15 minutes, stirring all the time. When it’s done, season well with salt and pepper.
5. Spread the mixture in a greased ovenproof dish.
6. To make the custard, lightly beat together the milk and the eggs.
7. Press the bay leaves into the bobotie mixture and carefully pour over the custard.
8. Bake for about 30 minutes, until the egg topping has set.

Nutritional Info per 375g:
Carbs: 17.02 g
Fat: 34.09 g
Protein: 36.57 g
Shelf Life:
Once cooked, this bobotie freezes like a 'bomb'. You can easily double the recipe so you have leftovers to freeze.

'This recipe is easy to make as a vegetarian meal, use 'Quorn' mince, it takes up the flavours really well.'
From an original idea here

For help with weight / measurement conversion please see here

A variety of recipe ideas, are within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

22 comments:

Tom said...

...Bobotie is new to me, I just don't get around much!

Cheryl mylittlepieceofengland said...

Sounds quite delicious xx

Out on the prairie said...

This sounds real good and easy to put together.

Beatrice Euphemie said...

This sounds tasty! Love the idea of all the spices and the custard topping. Hope your new week is lovely! xx Karen

Jo said...

I've never heard of this before, it does look and sound lovely though.

Valerie-Jael said...

Sounds wonderful. Hugs,Valerie

Elephant's Child said...

Hidden vegies are about the only way I can get my partner to eat them - with the exception of tomato and potato which have honorary meat status.

Jenn Jilks said...

You never fail to make me drool!
I've never heard of this, I live a sheltered life.
Actually, some great buffet food in the DOminican Republic!

Christine said...

This looks delicious, something new to me.

Lisa Isabella Russo said...

Thanks! I may give the veggie version a try, it looks yummy.

happyone said...

I've never heard of this either but it sure does look good. I'll have to give it a try.

sandy said...

with all these spices and ingredients it has to be delicious!!

Lorrie said...

This looks good and tasty! Love all the vegetables.

Plowing Through Life (Martha) said...

Bobotie...even the name sounds lovely! I'll have to try this.

Lady Fi said...

Mmm - sounds delicious!

handmade by amalia said...

I've not heard of this dish. It does look delicious and can indeed hide a multitude of veggies from the picky eater :-)
Amalia
xo

Margaret-whiteangel said...

Looks good Jan.

Bob Bushell said...

Lovely vege meal, just the way I like them.

Prunella Pepperpot said...

Thank you for the delicious looking recipe. Will definately have to give it a go! Have a great day :)

Magic Love Crow said...

Very delicious! Thank you!

Conniecrafter said...

Oh that does sound delicious!!

Lisa said...

Something a bit different to try. Lots of spices, this must be very flavoursome.
Lisa x