Recipe: South African Bobotie Two Ways (Vegetarian & Meat) — Casey Means MD (2024)

This recipe, Bobotie, is a classic South African casserole that I shared in my very first newsletter after returning from 10 days in South Africa. It’s a comforting, warm meal of savory and sweet flavors, high protein, healthy fats, and it yields lots of leftovers!

The Bobotie is made with numerous spices that have wide ranging health benefits.

Spices are some of the most antioxidant-rich foods on the planet by weight; you should aim to use tons of fresh or dried organic herbs this year… literally as many as you can.

Antioxidants are molecules in our food (and can also be produced by our own bodies) that neutralize damaging free radical molecules in the body which, in excess, contribute to DNA damage, cellular dysfunction, and nearly every chronic disease. More antioxidants = less damage to our bodies.

The Bobotie is a PERFECT example of how many simple swaps can be made that radically transform the health potential of a meal… When I’m thinking about swaps in recipes, I’m thinking about how I can replace the “Unholy Trinity” of refined grains, refined sugars, and industrial refined seed oils, and swap them out for ingredients that are going to support my cellular health.

Here are the swaps I made from the original Bobotie recipes:

• White bread → Keto, gluten-free bread (I used Base Culture.)

• Apricot marmalade → Organic no-sugar-added fruit spread (I used Crofter’s Just Fruit Organic Apricot Spread.)

• Ground beef → Mix of ground regenerative game meats. (I used Force of Nature venison and bison, mixed. I love wild game meats because they tend to have extra flavor, are more sustainably raised, have tons of protein and slightly less fat.)

I’ve made both the meat and the vegetarian versions, and they were equally delicious. If you make either variation, or come up with your own, I’d love to see!

Tag me on Instagram @drcaseyskitchen.

INGREDIENTS

Bobotie:

• 500gramsbrown lentils (cooked)

• 500gramsbutternut squash(cubed and roasted)

• 2slices gluten free, ketobread (I used Base Culture)

• 3tablespoonolive oil, butter, ghee, or avocado oil

• 2medium-sized onions (cubed; use yellow, white, or red onion)

• 6clovesgarlic(crushed or finely minced)

• 1tablespoonfresh ginger(crushed or finely minced)

• 1teaspooncurry powder

• 1teaspoonblack pepper

• 1teaspoonsalt(or more to taste)

• 1tablespoontomato paste

• 1tablespoonapple cider vinegar

• 1candiced tomatoes

• 2tablespoonapricot fruit spread (I used Crofter’s Just Fruit Organic Apricot Spread)

• 8bay leaves

Custard:

• 4large eggs

• 2tablespoonmilk

• a pinch of salt and black pepper to taste

DIRECTIONS

(inspired by We Eat At Last!)

1. Cook lentils until soft, according to packaging. Roast cubed butternut squash at 425°F until fork tender.

2. Reduce the oven heat to 350°F.

3. In a bowl, soak the bread in water until soft. Once soft, drain any excess water and set aside.

4. Heat the oil in a medium-sized, heavy-bottomed pot or pan. Stir in the onions and fry until translucent.

5. Add the garlic and ginger and fry until fragrant. Next, add the curry powder, black pepper, salt, tomato paste, half of the bay leaves, and apple cider vinegar, then combine.

6. Add the cubed butternut squash, lentils, soaked bread, chutney, and diced tomatoes, then combine. Cook over medium heat until much of the liquid has evaporated, then transfer to a baking dish (or, if using an oven safe cast-iron skillet, keep it in there!)

   See Also

   South African Samoosa Recipe - boyeatsworld

7. To make custard whisk egg, milk, salt, and pepper in a bowl.

8. Pour the custard mixture on top of the lentils and butternut mixture.

9. Decorate with the rest of the bay leaves and bake for 20 minutes or until the custard is properly cooked through and set. Serve your vegetarian lentil bobotie warm.

Meat Bobotie

In the Meat Bobotie, I used grass fed, organic eggs from the farmer’s market (Vital Farms is great for organic, pasture-raised eggs that you can find in most grocery stores) and I used A2 organic grass fed milk from Alexandre Farms (A2 milk comes from cows that have a specific genetic version of the dairy protein casein, which is thought to be less inflammatory than the standard kind of A1 casein found in US milk). Pasture-raised, organic eggs, and milk have more vitamins, omega-3 fats, and healthful polyphenol compounds than conventional, non-organic, non-pastured versions. Read on to see the other swaps I made.

INGREDIENTS

• 3slices of gluten free, keto bread (I used Base Culture)

• 1cup+1/2cup milk, divided

• 2 tablespoonsolive oil, butter, ghee, or avocado oil

• 2large onions (roughly chopped)

• 4 teaspoonscurry powder

• 1 teaspoondried herbs (whatever you’ve got around – oregano, basil, marjoram, etc.)

• 1 teaspoongroundcumin

• 1/2 teaspoonground turmeric

• 2garlic cloves (finely chopped)

• 1 1/2poundground beef, venison, or bison (I used Force of Nature venison and bison)

• 1/2cup no-added-sugar apricot preserves (I used Crofter’s Just Fruit Organic Apricot Spread)

• Zest and juice of one medium lemon, divided

• 4 teaspoonstomato paste

• Salt and pepper

• 2large eggs

• 4bay leaves

DIRECTIONS

(inspired by Taste Of The Place)

1. Preheat your oven to 350°F.

2. Soak the bread in 1 cup of milk.

3. Heat the olive oil in a wide skillet set over medium heat. Once the oil is hot, add the onions, and cook until soft.

4. Add thecurry powder, mixed herbs, groundcumin, turmeric, and garlic, and stirring constantly, allow to cook for a minute or two until the garlic is soft.

5. Add the ground meat, and cook, stirring frequently to break up any big chunks, until browned.

6. Once the meat is browned, remove the skillet from the heat, and stir in the apricot preserves, all the lemon zest, half the lemon juice, tomato paste, and salt and pepper to taste. Mix well, give it a taste, and add more lemon juice, salt, and pepper as desired. It should be delightfully zingy!

7. Squeeze the milk from the bread, reserving the milk for later, and smooshing and tearing the bread into small pieces. Mix the bread into the meat mixture, and spread evenly into an oven-proof dish.

8. Strain the milk that has come from the bread, and add the remaining 1/2 cup of milk. Beat in the eggs, and season with 1/4 teaspoon salt and pepper to taste. Pour this over the meat, and decoratively scatter thebay leaves on top.

9. Bake, uncovered, at 350°F for 45 minutes, or until golden brown.

10. Serve warm and enjoy!