Healthy Recipe: South African Bobotie
Bobotie, a traditional South African dish with Cape Malay influences from the Indian population, is a delicious and comforting recipe perfect for the cooler, darker months ahead. Of course if you’re in South Africa, and coming into the warmer summer months, you’ll still want to make this delicious dish! Made with ground beef or lamb, and spiced with curry, turmeric, lemon leaves, and sweet dried fruits, and served along with fragrant yellow rice, bobotie can be altered to please a wide range of preferences. By swapping butter for heart healthy olive oil, and whole milk for 2% or almond milk, and keeping the meat high quality, lean, and organic, bobotie becomes a healthy dish to be enjoyed throughout the year. Turmeric is a potently healthy spice, boasting powerful anti-inflammatory properties that help fight disease, reduce inflammation, and increase immunity in the body. And lean lamb or beef provides necessary protein and iron, helping all your muscles and organs function at peak capacity. Serve bobotie with a generous side salad, wholesome rice, and steamed vegetables for a meal you’ll feel good about serving.
- 2 large yellow onions, finely chopped
- 4 large cloves garlic, chopped
- 2 tablespoons olive oil
- 1 tablespoon curry powder
- 1 slice day-old brown bread
- 1 cup of 2% or unsweetened plain almond milk
- 2 eggs
- 1 tablespoon of honey
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon freshly ground black pepper (or to taste)
- 1/2 tablespoon ground turmeric
- The juice and zest of one large lemon
- 3 tablespoons chopped mango chutney
- 12 blanched almonds, chopped
- 1/2 cup seedless raisins
- 3 lemon leaves (if available)
- 1 cup chopped tomatoes, fresh or canned
- 2 pounds lean organic minced lamb or beef
- Brown the onions and garlic lightly in the oil and add the curry powder. Cook gently for about two minutes until slightly golden brown.
- Soak the bread in the milk and squeeze dry, saving the milk. In a large mixing bowl, add the onion mixture to the bread with all the remaining ingredients, reserving one egg. Mix well to combine.
- Pack the mixture tightly into an ovenproof flat dish that has been rubbed lightly with olive oil.
- Bake at 350 degrees for one hour.
- Beat the remaining egg with a little of the saved milk and pour over the top of the bobotie.
- Return to the oven and bake for another 15 to 20 minutes, or until the custard is set and golden brown. Serve with rice mixed with raisins, steamed mixed seasonal vegetables, and more mango chutney on top if desired.