Chakalaka

Name: Chakalaka
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: African
Ingredients: 1.5 tablespoons of olive oil; 1 large red or white onion, finely chopped; 6 garlic cloves, peeled and crushed; 1 green chilli, deseeded and chopped; thumb-sized piece ginger, peeled and finely grated; 2 tablespoons mild, medium or hot curry powder; 2 peppers (mix of red, green and yellow), stalks removed, deseeded and finely chopped; 4 large carrots, grated; 1 large courgette, finely chopped 2 tablespoons of tomato purée; 400g can chopped tomatoes; 2 tsp piri-piri spice blend; 2 tsp dried thyme; 1 tablespoon of mango chutney; 400g can reduced sugar and salt baked beans; Fresh coriander, chopped

5 steps

Prep:15minCook:30min

This is a variation on a South African chilli dish using onions, vegetables, canned baked beans and tomatoes. It is a mix of curry and sweet chilli flavours. Easily upscaled to serve a large gathering. It tastes great served with mealie bread or for a less traditional accompaniment, serve with wholegrain rice.

Updated at: Wed, 16 Aug 2023 21:04:29 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories117.9 kcal (6%)

Total Fat3.8 g (5%)

Carbs17 g (7%)

Sugars5.9 g (7%)

Protein4.5 g (9%)

Sodium180.6 mg (9%)

Fiber5.2 g (19%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

1 ½ tablespoonsolive oil

1red onion

large, or white, finely chopped

thumb-sized piece, peeled and finely grated

2 tablespoonsmild curry powder

medium, or hot

2peppers

mix of red, green and yellow, stalks removed, deseeded and finely chopped

4carrots

large, grated

1courgette

large, finely chopped

2 tablespoonstomato purée

400gcan chopped tomatoes

2 tsppiri-piri spice blend

2 tspdried thyme

1 tablespoonmango chutney

400greduced sugar and salt baked beans

can

fresh coriander

chopped

Instructions

Step 1

Heat the oil in a casserole dish and set over medium heat. Add the onion and cook until soft and starting to caramelise (about 10 minutes).

Step 2

Stir in the garlic, chilli and ginger. Cook for 1-2 mins, then add the curry powder and stir to make a curry paste. If the mixture is starting to catch, add a splash of water to stop it burning.

Step 3

Stir in the peppers and cook for 2 mins more. Add the carrots and courgette and stir to make sure they are coated in the curry paste. Stir in the purée, tomatoes, piri-piri spice, thyme and mango chutney.

Step 4

Add the baked beans, then half-fill the can with water and add that too. Bring to a boil, reduce the heat and simmer for 15 minutes until the vegetables are tender and the mixture has thickened.

Step 5

Sprinkle with coriander and serve hot or cold with salad and wholegrain rice or mealie bread.

View on BBC Good Food

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