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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

  1. Place dried fruit in a bowl.

  2. Pour over the water and leave to soak overnight.

  3. Transfer to a pan. Add the cinnamon, orange rind and juice. Bring to the boil and simmer for 15 min or until tender.

  4. Remove fruit with a slotted spoon. Stir in the syrup. Boil remaining liquid until thick and syrupy.

  5. Strain over the fruit.

  6. Store in a clean, sterilised jar in a cool, dry place until required.

  • Vegetarian Vegan
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  • Preparation10 minutes
    Cook15 minutes
    Waiting »8 hours
    Stand8 hours
    Total8 hours, 25 minutes
  • Energy1139 kcal/serving
    Fat0.21 g/serving
    Carbohydrates11.28 g/serving
    Glycaemic Index42
    Glycaemic Load4.74
  • South African naatje

Serving suggestion

Serve with any South African bredie, or stew.

Cook's tip

Guideline Daily Amounts
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-vegDemi-veg
  • VegetarianVegetarian
  • VeganVegan
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free
  • Yeast freeYeast 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.

Highlights
Diet
Demi-vegDemi-veg
VegetarianVegetarian
VeganVegan
Allergy and intolerance profile
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Yeast freeYeast free
Suitable for cooking in
Occasion
Convenience
Meal type
Misc
Main ingredient
Fruit
Cuisine style
African.south african
Cheffy specials
Classic recipe
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