Swapping out mince for lentils creates this meat-free take on a popular South African classic
- 2 cup lentils, cooked
- 30 ml canola oil
- 1 onion, peeled & chopped
- 2 cloves garlic, peeled & finely chopped or crushed
- 20 g grated fresh ginger
- 100 g green beans, chopped
- 1/2 cup raisins
- 2 carrots, peeled and diced
- 1 red pepper, diced
- 1 can chopped tomatoes
- 1/2 cup water
- 30 ml mild curry spice
- 5 ml ground cinnamon
- 2 bay leaves
- 2 free-range eggs
- 1/4 cup low fat yoghurt
- 2 ml ground turmeric
- Salt & pepper
- 10 g fresh coriander, chopped
- 2 extra bay leaves
- Put a large pot on the stove on a medium heat and add the oil.
- Add the chopped onion, ginger and garlic and sauté lightly for about 5 minutes. Then add the carrots, red pepper, green beans and raisins and continue to sweat for another 5 minutes.
- Add the curry spice, cinnamon, and bay leaves and stir in for 2 minutes. Add the chopped tomatoes and water and stir in.
- Cook the sauce for about 15 minutes until slightly thickened and the vegetables have softened a little. Add the lentils and season with salt and pepper to taste and mix in.
- Put the lentil mixture into an oven proof dish and set aside.
- In a bowl, whisk together the yoghurt, eggs and turmeric. Pour the egg mixture over the lentil bobotie and place the 2 bay leaves on top.
- Bake the bootie in the oven at 180ºC for about 20 minutes until the egg custard has set and is slightly golden brown on top.
- Remove from the oven and serve hot with chopped fresh coriander
Source and image: Vanessa Marx for the Association for Dietetics in South Africa
National Nutrition Week, from 9 – 15 October, is all about pulses! Find out more on the official website: www.nutritionweek.co.za