Vegetables & side dishes
Green beans
in a curry
Preparation time: approx. 20 minutes (plus cooking time)
Per serving approx. 144 kcal/604 kJ
4 g P, 7 g F, 14 g CH
Serves 4
500 g green beans
3 tomatoes
3 onions
2 tbsp oil
1 tsp red chilli powder
2 tsp coriander powder
1 tsp cumin powder
1 tbsp turmeric powder
1 tbsp curry powder
1-2 tbsp sugar syrup
1 cinnamon stick
1 tbsp mustard
3-4 tbsp vinegar
1 tsp salt
½ tsp pepper
½ tsp sugar
1 Peel, wash and cut the beans into large pieces. Cut a cross in the tomatoes and remove the stems. Blanch the tomatoes in boiling water, then skin, remove the seeds and cut into small dice.
2 Peel the onions, chop finely and sauté in the oil until translucent. Add the chilli powder, coriander, cumin, turmeric and curry powder. Sauté for 5 minutes, stirring constantly.
3 Add the beans along with the tomatoes, sugar syrup, cinnamon stick, mustard and vinegar. Simmer the curry mixture over a low heat for approx. 30-45 minutes. Season with salt, pepper and sugar to taste, remove the cinnamon stick and serve.
Banana salad
with apricot and curry mayonnaise
Preparation time: approx. 20 minutes (plus cooling time)
Per serving approx. 470 kcal/1974 kJ
6 g P, 25 g F, 51 g CH
Serves 4
4 egg yolks
2 tsp mustard
grated zest of 1 unwaxed lemon
4 tsp lemon juice
250 ml sunflower oil
salt
pepper
1 tbsp curry powder
1 tbsp apricot jam
6 large bananas
lettuce for serving
1 Whisk the egg yolk, mustard, lemon zest and lemon juice. Add the oil in a fine stream, stirring constantly. Season the mayonnaise with salt and pepper.
2 Stir the curry powder with the apricot jam and the mayonnaise until smooth; if necessary, heat the jam slightly beforehand.
3 Peel the bananas and cut into slices. Immediately add to the curry mayonnaise and mix gently.
4 Allow the salad to rest for at least 1 hour in the refrigerator before serving. Serve on a bed of lettuce.
Cabbage rolls
with vegetables
Preparation time: approx. 30 minutes (plus cooking time)
Per serving approx. 183 kcal/768 kJ
3 g P, 9 g F, 19 g CH
Serves 4
1 medium head of cabbage
salt
3 onions
3 tbsp oil
75-100 g maize meal
1 tsp curry powder
1 tsp pepper
toothpicks for securing
4 tomatoes
1 Clean and wash the cabbage, blanch the 4 outer leaves of the cabbage for 2 minutes in boiling salted water. Then rinse with cold water and drain.
2 Peel the onions, chop finely and fry in 2 tablespoons of the oil. Stir in the maize meal. Add some of the curry powder, pepper and salt and mix everything into a paste.
3 Spread the paste over the drained cabbage leaves, fold the sides inwards and roll up into roulades. Secure the roulades with a toothpick.
4 Cut the remaining cabbage into small chunks and fry in the remaining oil. Add the roulades and just cover with water. Put a lid on the pan and simmer over low heat until almost all the liquid has been absorbed.
5 Cut a cross in the tomatoes, remove the stems, blanch in boiling water, then skin, remove the seeds and chop the tomatoes into small pieces. Add the remaining curry powder, salt and pepper to taste and leave to simmer for approx. 4 minutes. Serve the cabbage rolls on the bed of vegetables.
Geelrijs
with cinnamon and sugar
Preparation time: approx. 15 minutes (plus cooking time)
Per serving approx. 417 kcal/1751 kJ
4 g P, 5 g F, 84 g CH
Serves 4
225 g long grain rice
1 cinnamon stick
1 tbsp turmeric powder
1 tsp salt
1 tsp sugar
125 g raisins
75 g brown sugar
25 g butter
1 Put the rice with double its volume of water in a saucepan. Add the cinnamon stick with the turmeric, salt and sugar. Bring to the boil and cook for approx. 12 minutes.
2 Wash the raisins in hot water, drain and also add to the saucepan. Let everything continue to cook for approx. 10 minutes until the rice is tender and the water has been absorbed.
3 Remove the cinnamon stick and stir in the brown sugar. Dab small flakes of butter on the rice and fold in with a fork.
Boere pap
South African polenta
Preparation time: approx. 15 minutes (plus baking time)
Per serving approx. 877 kcal/3683 kJ
29 g P, 44 g F, 90 g CH
Serves 4
300 g white maize meal
3 onions
2 eggs
200 g streaky bacon
1 large tin sweetcorn
200 g butter
salt
pepper
grease for the baking tray
100 g cheese, such as cheddar
1 Pre-heat the oven to 175 °C (Gas Mark, 4, fan oven 155 °C). Boil the maize meal in 1 litre of water for approx. 15 minutes. Meanwhile, peel the onion and chop finely. Hard boil the eggs, peel and chop into small dice. Cut the bacon into small cubes. Drain the sweetcorn in a colander.
2 Heat 2 tablespoons of butter in a pan until it foams, and the bacon and fry. Add the onions and sauté.
3 Mix the polenta with the diced bacon, onions, eggs, sweetcorn and the remaining butter, and season with salt and pepper. Spread the mixture on a greased baking sheet. Grate the cheese and sprinkle evenly over the polenta.
4 Bake in the oven for approx. 10 minutes, until the surface is golden brown. Cut into diamond shapes before serving.
Bean and mushroom curry
with nuts
Preparation time: approx. 25 minutes (plus cooking time)
Per serving approx. 352 kcal/1478 kJ
18 g P, 22 g F, 18 g CH
Serves 4
500 g mushrooms
3 carrots
3 green chillies
3 onions
2 cloves of garlic
3 tbsp oil
1 pinch cardamom powder
pepper
1 tsp cumin
3 tbsp tomato purée
750 g green beans
salt
125 g yoghurt
125 g shelled nuts
1 Brush the mushrooms, wipe clean and cut into quarters. Clean, peel and coarsely grate the carrots. Clean and halve the chillies. Remove the stalk and seeds, then wash the chillies and chop finely.
2 Peel the onions and the garlic. Finely dice the onions and chop the garlic. Heat the oil in a pan, and sauté the onions, garlic, chillies, cardamom, pepper and 1 pinch of cumin in it.
3 Add the mushrooms with the carrots, tomato purée and approx. 125 ml of water. Wash the beans, remove the strings, and also add. Cover and allow to simmer for approx. 20 minutes.
4 Season with salt and pepper. Remove the pan from the heat and stir in the yoghurt. Leave everything to marinate for 5 minutes. Serve sprinkled with nuts.
Mealie bread pudding
with ginger
Preparation time: approx. 15 minutes (plus baking time)
Per serving approx. 387 kcal/1625 kJ
6 g P, 22 g F, 39 g CH
Serves 4
90 g butter
2 eggs
100 g flour
100 g icing sugar
1 piece of ginger (approx. 4 cm)
50 g of candied ginger
2-3 tbsp milk
butter for the mould
1 Pre-heat the oven to 130 °C (Gas Mark 1, fan oven 110 °C). Stir the butter in a bowl until foamy and beat in the eggs one after another.
2 Sieve and mix the flour and the icing sugar. Peel the fresh ginger root and finely grate. Chop the candied ginger very fine.
3 Gradually stir the flour mixture, fresh and candied ginger into the butter mixture. Place the mixture in a buttered ovenproof dish, flatten slightly and cover with greaseproof paper.
4 Place the mould in a water bath and cook for approx. 1 hour in the oven. Turn the pudding out from the mould and serve hot.
Pickled mustard fruits
with garlic
Preparation time: approx. 20 minutes (plus time for marinating)
Per glass approx. 1055 kcal/4431 kJ
5 g P, 64 g F, 110 g CH
Makes 4 glasses
600 g dried mixed fruit, such as mangoes, apples, pears, apricots, peaches
8 cloves garlic
1 tsp mustard powder
6 dried chillies
250 ml wine vinegar
1 tsp turmeric powder
4 tsp salt
250 ml cold pressed oil
1 tbsp black peppercorns
2-3 cloves
125 ml fruit syrup (tinned)
1 Cut the dried fruit cut into strips approx. 0.5 cm wide. Peel and halve the garlic. Place the mustard powder in a bowl.
2 Add the finely grated chillies. Mix everything with the vinegar. Stir in the turmeric, salt and oil. Crush the peppercorns and add with the cloves. Stir in the fruit syrup.
3 Place the fruits and the garlic in the spicy marinade and mix thoroughly.
4 Spoon the pickled fruits into jars and leave for at least 1 week in the refrigerator, occasionally shaking vigorously.
Potato and onion curry
with ginger
Preparation time: approx. 25 minutes (plus cooking time)
Per serving approx. 202 kcal/848 kJ
4 g P, 5 g F, 31 g CH
Serves 4
750 g potatoes
salt
2 onions
2 cloves of garlic
1 piece...
