Recipes · South African · Main Courses
Bobotie (Curried Mince Casserole)
One serving has 750 kcal and 41 g protein, and at least a fifth of a woman's daily need of cobalamin (187%), zinc (110%), selenium (86%), phosphorus (69%), pyridoxine (64%) and niacin (63%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (378 g)
- Difficulty: Medium
- Diets: High protein
- Contains: beef, dairy, egg, gluten
Ingredients
- 180 g Beef, ground, 80% lean, raw
- 50 g Onions, raw
- 4 g Garlic, raw
- 4 g Curry powder
- 1 g Turmeric
- 15 g Raisins
- 15 g Bread, white
- 60 g Milk, whole
- 40 g Eggs, whole, raw
- 0.3 g Bay leaves
- 8 g Vegetable oil
- 1 g Salt
Method
- Soak the bread in a third of the milk until soft, then mash it into a paste.
- Heat the oil in a pan and cook the onion and garlic until softened, about 4 minutes.
- Add the ground beef and cook, breaking it up, for 6-8 minutes until browned and cooked through.
- Stir in the curry powder, turmeric, raisins, the soaked bread and salt, and cook for 3-4 minutes; transfer to a small baking dish and tuck in the bay leaf.
- Whisk the egg with the remaining milk and pour it evenly over the meat.
- Bake at 180 °C (350 °F) for 25-30 minutes until the custard topping is set and lightly golden, and the meat is cooked through (74 °C/165 °F).
- Serve hot with yellow rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 750 kcal | 35% |
| Carbohydrates | 31.6 g | |
| Water | 250 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 41.2 g | 86% |
| Tryptophan | 0.26 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.1 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 51 g | |
| Monounsaturated | 20.2 g | |
| Polyunsaturated | 6.8 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 17.5 g | |
| Trans-Fats | 2.2 g | |
| Cholesterol | 283 mg | |
| Calcium | 208 mg | 21% |
| Copper | 0.31 mg | 34% |
| Iron | 6.6 mg | 37% |
| Magnesium | 69.5 mg | 22% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 484 mg | 69% |
| Potassium | 908 mg | 19% |
| Selenium | 47.6 µg | 86% |
| Sodium | 670 mg | |
| Zinc | 8.8 mg | 110% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 8.8 mg | 63% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 39% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 47.8 µg | 12% |
| Cobalamin (vitamin B12) | 4.5 µg | 187% |
| Choline | 236 mg | 56% |
| Vitamin A | 99.8 µg | 14% |
| Vitamin C | 5.5 mg | 7% |
| Vitamin D (D2 + D3) | 68.8 IU | 11% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 23.2 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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