CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Lentil bobotie

Serves 4

Ready in 1 hour 30 minutes

Carb key: more than 40 g carbs per portion

A typical South African dish, prepared as a vegetarian version. The sweet potato bulks up the recipe to make a filling meal, without the need for additional rice – especially when you need to control your carb portions.

Ingredients

2 tsp (10 ml) olive or canola oil

2 onions, chopped

1 tbsp (15 ml) finely grated fresh ginger

1 clove of garlic, crushed

200 g (1 medium) sweet potato, in the skin, coarsely grated

4 tsp (20 ml) each curry powder and ground cumin

2 tsp (10 ml) ground coriander

1 tsp (5 ml) ground turmeric

1 cup (250 ml) uncooked brown lentils

2 cups (500 ml) strong Rooibos tea

⅓ cup (80 ml) raisins

8 tsp (40 ml) red wine vinegar

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste

2 eggs, beaten

1 cup (250 ml) buttermilk

4 small bay leaves

¼ cup (60 ml) flaked almonds

Method

  1. Heat oil in a large saucepan and fry onions, ginger and garlic until soft. Add sweet potato and spices and fry until aromatic. Reduce the heat.
  2. Add lentils and tea and cover with a lid. Simmer for 30-40 minutes or until lentils are cooked. Preheat the oven to 180 ˚C.
  3. Add raisins, vinegar and salt. Season with lemon juice and pepper. Spoon into an oven dish.
  4. Mix eggs and buttermilk and season with pepper. Pour on top of the lentil mixture. Place bay leaves in the egg mixture and sprinkle with almonds.
  5. Bake for 30 minutes or until golden brown and cooked.

Serve with green veggies, like broccoli or spinach, or a salad. Bobotie is delicious with a chunky salsa of cucumber, tomato and fresh herbs.

Tip

  1. Substitute sweet potato with butternut, if preferred.

Nutritional information

Energy 1 771 kJ

Protein 21,4 g

Fat 11,2 g

Carbohydrates 44,9 g

Salt 0,9 g

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