Bobotie
by
Tracy Hanify
—
last modified
Mar 09, 2010 04:21 PM
Here is an easy recipe for the traditional, delicious curried minced meat dish from South Africa.
Instructions
Step 1 Brown mince in a non-stick pan without added fat. Add onion. Cook to soften.
Step 2 Add remaining ingredients, except couscous, and bring to the boil. Reduce heat and cook for 20 minutes.
Step 3 To cook couscous, place in a large bowl and pour over 2 cups boiling water. Cover. Leave to stand for 5 minutes. Fluff up with a fork. Serve couscous with bobotie and garnish with extra coriander.
- Recipe by:
- Sarah Swain
- Styling:
- Sarah Swain
- Photography:
- Melanie Jenkins
First published July 2009
Recipe Information
Portions: 4
Time to make: 35 minutes
Total cost of all ingredients: $11.60 / $2.90 per serve
- High fibre
- High iron
- Low fat
- Low sodium
Ingredients
- 400g lean beef mince
- 1 onion, finely chopped
- 2 tablespoons fresh coriander, plus extra 2 tablespoons for garnish
- 4 teaspoons medium curry paste
- 2 tablespoons tomato paste
- 400g can chopped tomatoes with garlic
- 390g can chickpeas, drained, rinsed
- 1 cup liquid beef stock (use a beef stock cube mixed with boiling water)
- 4 tablespoons sultanas
- 1 1/2 cups couscous
Nutrition Information
| per serve | |
|---|---|
| Energy |
2110
kJ
(509 Cals) |
| Protein | 38g |
| Fat - saturated |
9g
4g |
| Carbohydrates - sugars |
65g
14g |
| Dietary Fibre | 10g |
| Sodium | 410mg |
| Calcium | 80mg |
| Iron | 7mg |
| * NS: Not specified | |
