Recipes · South African · Main Courses
Bunny Chow (South African Curry in a Bread Loaf)
One serving has 1,100 kcal and 47 g protein, and at least a fifth of a woman's daily need of cobalamin (161%), thiamin (156%), selenium (139%), niacin (135%), manganese (117%) and zinc (108%). Ready in 80 minutes.
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (728 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, meat
Ingredients
- 180 g Bread, white
- 150 g Lamb shoulder, raw
- 70 g Onions, raw
- 8 g Garlic, raw
- 6 g Ginger, fresh
- 6 g Curry powder
- 90 g Tomatoes, canned, diced
- 80 g Potatoes, raw
- 5 g Chili peppers, red, raw
- 12 g Vegetable oil
- 120 g Water
- 1 g Salt
Method
- Cut the lamb shoulder into 2-3 cm cubes. Finely chop the onion, garlic, ginger and chili, and peel and dice the potato.
- Heat the oil in a heavy pot over medium heat and cook the onion for 4-5 minutes until soft, then add the garlic, ginger and chili and cook for 1 minute.
- Stir in the curry powder and cook for 30 seconds until fragrant, then add the lamb and brown it on all sides, about 5 minutes.
- Add the diced tomatoes, potato, water and salt, bring to a boil, then cover and simmer over low heat for 50-60 minutes, until the lamb is very tender and the sauce is thick.
- Cut the top quarter off the bread loaf and hollow out most of the soft crumb from the centre, leaving a thick shell (keep the crumb for dipping).
- Ladle the hot curry into the hollowed loaf, top with the reserved bread lid, and serve at once with the scooped-out bread for dipping.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,100 kcal | 52% |
| Carbohydrates | 120 g | |
| Water | 505 mL | |
| Fiber | 12.3 g | 41% |
| Protein | 47.3 g | 98% |
| Tryptophan | 0.35 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.2 g | |
| Lysine | 2.5 g | |
| Methionine | 0.71 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.96 g | |
| Valine | 1.6 g | |
| Histidine | 0.89 g | |
| Fat | 48.2 g | |
| Monounsaturated | 16.2 g | |
| Polyunsaturated | 12.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 15.7 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 107 mg | |
| Calcium | 511 mg | 51% |
| Copper | 0.66 mg | 73% |
| Iron | 11 mg | 61% |
| Magnesium | 137 mg | 44% |
| Manganese | 2.1 mg | 117% |
| Phosphorus | 568 mg | 81% |
| Potassium | 1,324 mg | 28% |
| Selenium | 76.2 µg | 139% |
| Sodium | 1,462 mg | |
| Zinc | 8.7 mg | 108% |
| Thiamin (vitamin B1) | 1.7 mg | 156% |
| Riboflavin (vitamin B2) | 0.87 mg | 79% |
| Niacin (vitamin B3) | 18.9 mg | 135% |
| Pantothenic acid (vitamin B5) | 2.6 mg | 51% |
| Pyridoxine (vitamin B6) | 0.94 mg | 72% |
| Folate (vitamin B9) | 66.4 µg | 17% |
| Cobalamin (vitamin B12) | 3.9 µg | 161% |
| Choline | 27.7 mg | 7% |
| Vitamin A | 20.5 µg | 3% |
| Vitamin C | 42.3 mg | 56% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 33.1 µg | 37% |
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
5.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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