Protein-rich Bobotie

Warm yourself and boost your energy with a delicious bobotie.

There is nothing more South African than a bobotie. It’s a hearty winter meal that contains a tasty mix of protein and carbohydrates with a dash of sweetness, to fill you up and warm your heart on those cold winter days.

Ingredients:

  • 2 slices white bread
  • 2 onions, chopped
  • 25 g butter
  • 2 garlic cloves, crushed
  • 1 kg lean beef mince
  • 15 ml (1 tbsp) medium curry powder
  • 10 ml  (2 tsp) turmeric
  • 5 ml (1 tsp) dried mixed herbs
  • 3 cloves
  • 1/3 tsp mixed spice
  • 30 ml (2 tbsp ) chutney
  • 30 ml (2 tbsp) apricot jam
  • 45 ml (3 tbsp) sultana raisins
  • 6 bay leaves
  • 5 ml (1 tsp) salt
  • ground black pepper
  • For the topping:
  • 300 ml full-cream milk
  • 2 large eggs

Make it:

  1. Heat oven to 180°C. Pour cold water over the bread and let it soak.
  2. Fry the chopped onions in butter, stirring regularly until they are soft and starting to colour.
  3. Add the garlic and beef mince and stir well, crushing the mince into fine grains until it changes colour. Stir in the curry powder, turmeric, herbs, spices, chutney, apricot jam, sultanas and 2 of the bay leaves with 1 tsp salt and plenty of ground black pepper.
  4. Cover and simmer for 15 mins.
  5. Squeeze the water from the bread, then add into the meat mixture until well blended.
  6. Tip into an ovenproof dish (23 x 33cm and about 5 – 6cm deep). Press the mixture down well and smooth the top. You can make this and chill 1 day ahead.
  7. For the topping, beat the milk and eggs with seasoning, then pour over the meat. Top with the remaining bay leaves and bake for 35 – 45 mins until the topping is set and turn golden.

Nutritional Information:

1683 kJ       16 g                             43 g  24 g 1,2 g
ENERGY                               FAT PROTEIN   CARBS FIBRE

Top tip:

Sufficient protein intake is needed for optimal recovery of muscles after training. Protein aids in the repair of exercise-induced damage to muscle fibres. This protein-rich Bobotie is ideal to eat after a tough training session to do just this!

For more delicious recipes like “Spinach and Broccoli Slices”, visit our website here.

Download the PDF recipe here