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Springbok Women determined to topple mighty Canada
Springbok Women captain Nolusindiso Booi said her team will enter Loftus Versfeld with excitement and determination when they face Canada at 13:30 on Saturday.
Traditionally, this dish is fairly spicy, and you know I love to bring on the heat. But one of the beautiful things about it is how easy it is to customize. Not only can you choose what veggies and beans to include, but you can dial up or down the spice to as hot or mild as you like it.
This dish pairs well with just about any meal, but I especially like to pair it with proteins. I put it on grilled steaks or alongside a pan-fried pork chop. It’s one of my favorite ways to up my vegetable intake.
- Aromatics– Onion, garlic, and ginger set the stage for a highly flavorful side dish (it also smells amazing)
- Veggies – Tomatoes, cabbage, chili peppers, carrots, and green and red bell peppers constitute my veggie selection for this dish.
- Seasoning – Smoked paprika, curry and cayenne powder, thyme, and bouillon add flavor and nutrition.
- Beans-make this dish extra filling. You can use any beans you like, but baked beans add some sweetness, which acts as a foil to the chili peppers.
Ingredients
- ▢ 2 tablespoons (30ml) cooking oil
- ▢ 1 medium onion, diced
- ▢ 1-2 teaspoon (2-4g) curry powder
- ▢ 2 teaspoons (10g) minced garlic
- ▢ ½ teaspoon (1g) thyme
- ▢ ½ teaspoon (1-2g) smoked paprika
- ▢ 1 teaspoon (2-3g) cayenne pepper
- ▢ ½ teaspoon (2-3g) minced ginger
- ▢ 1-2 tomatoes
- ▢ 3-4 cups (300-400g) cabbage, sliced
- ▢ 1 -2 chili peppers, diced (seeds removed for less heat)
- ▢ 1 large carrot, grated on the large side or sliced thinly
- ▢ 1 medium green pepper, diced
- ▢ 1 medium red pepper, diced
- 1 14-ounce can baked beans (see notes)
- ▢ 1 teaspoon (3-4g) bouillon powder (optional)
Step 1:
Saute – Heat oil over medium in a large saucepan or Dutch oven. Then, add the onion and saute for a minute or two.
Step 2:
Season – Stir in the spices (garlic, ginger, smoked paprika, curry, cayenne pepper, and thyme), and continue stirring for a minute or two to so the flavors bloom.
Step 3:
Veggies – Next, add the tomatoes, bell peppers, carrots, and cabbage. Stir to combine.
Step 4:
Simmer for 5-8 minutes, stirring occasionally to prevent burning.
Step 5:
Beans – Finally, add the baked beans and bouillon powder (or salt) to taste. Stir gently and continue cooking for about 2-3 minutes
Step 6:
Serve – Adjust the seasonings to taste. Serve warm.
Tips & Notes:
- Use fresh ingredients. Freshness enhances the flavor and texture of the chakalaka.
- If the texture of the chakalaka turns out too thick, add a little vegetable stock or water. If it’s too thin, let it cook uncovered to thicken.
- Watch the heat once done with sauteing. After the veggies cook, keep the heat fairly low to prevent burning and turning everything to mush.
- For a vegan main dish, make sure the baked beans don’t have bacon or meat broth.
- Please remember that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.
Nutrition Information:
Serving: 150 g | Calories: 270 kcal (14%) | Carbohydrates: 42 g (14%) | Protein: 10 g (20%) | Fat: 10 g (15%) | Saturated Fat: 1 g (6%) | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 6 g | Trans Fat: 0.03 g | Cholesterol: 7 mg (2%) | Sodium: 782 mg (34%) | Potassium: 976 mg (28%) | Fiber: 14 g (58%) | Sugar: 11 g (12%) | Vitamin A: 5370 IU (107%) | Vitamin C: 139 mg (168%) | Calcium: 161 mg (16%) | Iron: 4 mg (22%)
