Cooking With Rooibos

Tuna and Bean Hot Pot

Ingredients

2 tbsp (30 ml) desiccated coconut

200 ml low-fat milk

1 tbsp (15 ml) olive or canola oil

2 onions, coarsely chopped

3 carrots, halved and sliced

3 baby marrows, halved and sliced

4 tsp (20 ml) curry powder or to taste

4 tsp (20 ml) ground cumin

2 tsp (10 ml) paprika

300 g butternut, peeled and cubed

1½ cups (375 ml) Rooibos tea

1 small red chilli, whole (optional)

1 x 410 g tin red kidney beans, drained

2 x 175 g tins tuna, with the liquid

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste

handful fresh coriander leaves, chopped

Method

Mix the coconut into the milk and allow to stand.
Heat the oil in a large pot over a medium heat and fry onions, carrots and baby marrows for a few minutes.
Add spices and butternut and fry until aromatic. Reduce the heat and stir in the tea or water with the chilli. Simmer with the lid for 20 minutes or until the veggies are just cooked.
Add beans, tuna with the liquid, coconut with the milk and salt. Simmer for another 5 minutes or until heated through.
Season with lemon juice and pepper. Stir in chopped coriander and garnish with more fresh leaves.
Serve in bowls with slices of avocado. This dish has enough carbs to fill you up, so it is not necessary to serve with more carbs. Enjoy with a green salad.

Tip

If preferred, add another 50-100 ml milk with the coconut for a saucier hot pot.

Lentil Bobotie

Ingredients

2 tsp (10 ml) olive or canola oil

2 onions, chopped

1 tbsp (15 ml) finely grated fresh ginger

1 clove of garlic, crushed

200 g (1 medium) sweet potato, in the skin, coarsely grated

4 tsp (20 ml) each curry powder and ground cumin

2 tsp (10 ml) ground coriander

1 tsp (5 ml) ground turmeric

1 cup (250 ml) uncooked brown lentils

2 cups (500 ml) strong Rooibos tea

⅓ cup (80 ml) raisins (optional)

8 tsp (40 ml) red wine vinegar

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste

2 eggs, beaten

1 cup (250 ml) buttermilk

4 small bay leaves

¼ cup (60 ml) flaked almonds

Method

Heat oil in a large saucepan and fry onions, ginger and garlic until soft. Add sweet potato and spices and fry until aromatic. Reduce the heat.
Add lentils and tea and cover with a lid. Simmer for 30-40 minutes or until lentils are cooked. Preheat the oven to 180 ˚C.
Add raisins (optional), vinegar and salt. Season with lemon juice and pepper. Spoon into an oven dish.
Mix eggs and buttermilk and season with pepper. Pour on top of the lentil mixture. Place bay leaves in the egg mixture and sprinkle with almonds.
Bake for 30 minutes or until golden brown and cooked.
Serve with green veggies, like broccoli or spinach, or a salad. Bobotie is delicious with a chunky salsa of cucumber, tomato and fresh herbs.

Tip

Substitute sweet potato with butternut, if preferred.

Chicken and Barley Soup

Ingredients

4 tsp (20 ml) olive or canola oil

3 chicken breasts on the bone, skin and fat removed

2 onions, chopped

4 carrots, peeled and chopped

4 celery stalks with leaves, chopped

4 baby marrows, chopped

8 cups (2 litres) strong Rooibos tea

1 cup (250 ml) water

5 sprigs fresh rosemary

2 bay leaves

1 cup (250 ml) uncooked barley

¼ tsp (1,2 ml) salt

lemon juice and black pepper to taste

3 tbsp (45 ml) chopped fresh parsley

Method

Heat the oil in a large pot and fry chicken until brown. Spoon out.
In the same pot, fry onions, carrots, celery and baby marrows until brown.
Add chicken, tea, water, rosemary, bay leaves, barley and salt. Reduce the heat. Simmer with a lid for about 20 minutes or until the chicken is cooked.
Spoon out the chicken. Cook the soup for about 40-45 minutes or until the barely is soft.
Meanwhile, debone chicken and shred the meat. Add back to the soup once the barley is cooked. Season well with lemon juice and pepper.
Stir in the parsley and serve hot.
Serve this soup on its own and don’t be tempted to make bread part of this meal. The barely has enough carbs to make it filling. Rather bulk up by adding more green veggies to the soup if preferred – broccoli or spinach will be delicious.

Tip

Avocado is also delicious served with this soup.

Apple Bake and Mixed Spice

Ingredients

500 g sweet apples with the skin, cut into wedges

100 ml strong Rooibos tea

1 cinnamon stick

1 cup (250 ml) buttermilk

100 ml low-fat milk

1 tbsp (15 ml) vanilla essence

2 eggs

1 tbsp (15 ml) finely grated lemon rind

¼ cup (60 ml) ground almonds

100 ml cake flour

½ tsp (2,5 ml) baking powder

1 tbsp (15 ml) sugar (optional)

½ tbsp (7,5 ml) ground mixed spice

1 tsp (5 ml) icing sugar (optional) mixed with a pinch of ground mixed spice

175 ml plain low-fat yoghurt

Method

Preheat oven to 200 ˚C. Place apples, tea and cinnamon stick in a saucepan. Simmer for 7-10 minutes or until just tender. Spoon apples and tea into a lightly greased oven dish.
Beat buttermilk, milk, vanilla, eggs and lemon rind together. Stir in almonds, flour, baking powder, sugar (optional) and mixed spice to form a runny batter. Pour over the apples.
Bake for 30-40 minutes or until golden brown and cooked.
Serve immediately with a light dusting of the icing sugar (optional) and 2 tbsp (30 ml) plain low-fat yoghurt per person.

Tips

This recipe works just as well with ripe pears.
Note that the carb key is close to 30-40 g per portion

  • cooking with rooibos