Bobotie

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

Photographer: Melanie Jenkins

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

Serves: 4

Time to make: 35 mins

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

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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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 504 cal

Kilojoules 2110 kJ

Protein 38 g

Total fat 9 g

Saturated fat 4 g

Carbohydrates 65 g

Sugar 14 g

Dietary fibre 10 g

Sodium 410 mg

Calcium 80 mg

Iron 7 mg

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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