Nutrition example: Lunch recipe 1 – Bobotie

The first lunch recipe I would like to share with you is my favorite South African dish: Bobotie. Not only is this my favorite dish, but it also freezes very well and can last for many weeks in the freezer to be heated up and eaten on demand. 

Minced meat is traditionally used as the basis for this recipe, but I have found that it tastes even better when made with high quality organic veggie-mince (which is both much healthier and more planet-friendly). You can make this substitution for any traditional minced meat dish such as lasagne or spaghetti bolognese (both of which also freeze well).


2 Onions

0.8 kg veggie-mince

2 slices of whole wheat bread

250 ml milk (I use oat milk)

2 eggs

15 ml curry

7.5 ml turmeric

10 ml salt

15 ml sugar

2.5 ml pepper

Juice from one lemon

250 ml raisens

45 ml peach chutney (optional)

4 laurel leaves


Oven at 180 degrees Centigrade.

Put bread in milk in a mixing bowl.

Chop onion and cook with veggie mince on the stove top in a large pot.

While the mince is cooking, mix all the remaining ingredients (accept for the laurel leaves) together with the milk and the bread. The measures for the spices given above are only suggestions and you are free to change this according to taste.

When you are done with this, add this mixture to the mince cooking on the stove pot and mix well.

Put the mixture in a deep baking tray, slide in the laurel leaves and bake in the oven for 30 minutes.

Serve with brown rice.

Prep & cleanup time: 25 minutes. Cooking time: 30 minutes.

In my case, this recipe creates six lunches which I store separately in freezer containers for later use (ideal for a packed lunch). In this way, it works out to about 250 seconds of labor per meal. Healthy, tasty and very convenient 🙂

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