Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
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.
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
- 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.
- 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.
- Add raisins, vinegar and salt. Season with lemon juice and pepper. Spoon into an oven dish.
- 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.
- 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.
- Substitute sweet potato with butternut, if preferred.
Energy 1 771 kJ
Protein 21,4 g
Fat 11,2 g
Carbohydrates 44,9 g
Salt 0,9 g