Lentil Bobotie

DRIED lentils are a quick cooking legume, taking just 15 – 20 minutes to cook with no need to remember to soak them beforehand. They also pack a lot of punch. They are: low in fat, high in protein and high in dietary fibre. Legumes (including lentils) provide a valuable and costeffective source of protein and other nutrients.

2 cup lentils, cooked

30ml canola oil

1 onion, peeled and chopped

2 cloves garlic, peeled and finely chopped or crushed

20g grated fresh ginger

100g green beans, chopped

1/2 cup raisins

2 carrots, peeled and diced

1 red pepper, diced

1 can chopped tomatoes

1/2 cup water 30ml mild curry spice 5ml ground cinnamon 2 bay leaves

2 free-range eggs

1/4 cup low fat yoghurt

2ml ground turmeric salt and pepper

10g 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 for 2 minutes.

Add the chopped tomatoes and water and stir. 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.

Put the lentil mixture in to 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. Serves 4.

Source: Chef Vanessa Marx, Association for Dietetics in South Africa