Bobotie

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

First published: Jul 2009

Here's our healthier take on the popular South African dish!

Serves: 4

Time to make: 35 mins

Total cost: $11.60 / $2.90 per serve

(at time of publication)

Ingredients

More weights & measures

400g lean beef mince
1 onion, finely chopped
2 tablespoons fresh coriandercilantroX, plus extra 2 tablespoons for garnish
4 teaspoons medium curry paste
2 tablespoons tomato paste
400g can chopped tomatoes with garlic
390g can chickpeagarbanzoXsgarbanzosX, drained, rinsed
1 cup liquid beef stock (use a beef stock cube mixed with boiling water)
4 tablespoons sultanasgolden raisinsX
1 ½ cups couscous

Instructions

1 Brown mince in a non-stick pan without added fat. Add onion. Cook to soften.

2 Add remaining ingredients, except couscous, and bring to the boil. Reduce heat and cook for 20 minutes.

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.

HFG tip

Old favourite: Lasagne (per serve)

Ingredients: beef mince, cheese, pasta, tomato sauce
Total energy 2400kJ
Total fat 31g (15g saturated fat)

New favourite: Bobotie (per serve)

Total energy 2110kJ
Total fat 9g (4g saturated fat)

Why it’s better

Cheaper – save $7.00

Legumes add fibre

Less total and saturated fat

Less sodium

Takes less time – save 25 minutes

Tasty alternative with a little spice

Nutrition Info (per serve)

Calories 504cal

Kilojoules 2110kJ

Protein 38g

Total fat 9g

–Saturated fat 4g

Carbohydrates 65g

–Sugars 14g

Dietary fibre 10g

Sodium 410mg

Calcium 80mg

Iron 7mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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