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South African naatje
This compote of dried fruits is a traditional accompaniment to a bredie, or stew.
What you need
- 450 g dried mixed fruit (including figs, apricots and pears), washed
- 600 ml water
- 1 pinch ground cinnamon
- finely grated rind and juice of 1 orange
- 6 tsp syrup
Method
Place dried fruit in a bowl.
Pour over the water and leave to soak overnight.
Transfer to a pan. Add the cinnamon, orange rind and juice. Bring to the boil and simmer for 15 min or until tender.
Remove fruit with a slotted spoon. Stir in the syrup. Boil remaining liquid until thick and syrupy.
Strain over the fruit.
Store in a clean, sterilised jar in a cool, dry place until required.
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Preparation 10 minutes Cook 15 minutes Waiting » 8 hours Stand 8 hours Total 8 hours, 25 minutes -
Energy 1139 kcal/serving Fat 0.21 g/serving Carbohydrates 11.28 g/serving Glycaemic Index 42 Glycaemic Load 4.74 
Serving suggestion
Serve with any South African bredie, or stew.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 4769 | 419 | 10475 | 8350 |
| Energy (kcal) | 1139 | 100 | 2500 | 2000 |
| Protein (g) | 12.0 | 1.05 | ||
| Carbohydrate (g) | 299 | 26.4 | 345 | 275 |
| Fat (g) | 2.33 | 0.21 | 95 | 70 |
| Fat (saturated) (g) | 0.20 | 0.02 | ||
| Fibre (g) | 37.6 | 3.31 | ||
| Sodium (mg) | 98.8 | 8.69 | ||
| Salt (equivalent) (g) | 0.25 | 0.02 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1118 | 98.3 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.77 | 0.07 | 2 |
| Vitamin C (mg) | 68.3 | 6.00 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.23 | 0.02 | 10 |
| Zinc (mg) | 2.50 | 0.22 | 15 |
| Calcium (mg) | 226 | 19.9 | 800 |
| Folate (mcg) | 46.8 | 4.11 | 200 |
| Iron (mg) | 12.5 | 1.10 | 14 |
| Magnesium (mg) | 191 | 16.8 | 300 |
| Niacin (mg) | 8.95 | 0.79 | 18 |
| Pantothenic acid (mg) | 2.22 | 0.20 | 6 |
| Riboflavin (mg) | 0.75 | 0.07 | 1.6 |
| Phosphorous (mg) | 360 | 31.7 | 800 |
| Thiamin (mg) | 0.28 | 0.02 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable syrup
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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