Top Rated South AfricanView Recipe
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Lamb, potato and green bean bredie
This bredie or stew is traditionally made with waterblommetjie which is a South African vegetable, but we have substituted green beans; and is supposed to be cooked very slowly all day long.
What you need
- 25 g butter
- 3 tsp vegetable oil
- 2 onions, peeled and chopped
- 2 cloves garlic, peeled and crushed
- 1 tsp chilli powder
- 675 g lean lamb, trimmed of any excess fat, and diced
- 45 ml seasoned flour
- 3 tsp malt vinegar
- 600 ml hot lamb stock
- 6 tsp tomato puree
- 225 g green beans, trimmed
- 2 potatoes, peeled and diced
- 6 tsp red wine vinegar
- 3 tsp chopped fresh parsley
Method
Melt half the butter with half the oil in a large heavy based saucepan. Add the onion, garlic and chilli powder. Fry together for 3 min or until softened. Remove from pan with a slotted spoon and set aside.
Toss the lamb in the flour until lightly coated. Melt the remaining butter and oil. Add the meat to the pan and fry for 4-5 min or until well browned.
Stir the vinegar into the pan. Gradually add the lamb stock, stirring constantly, until all is incorporated. Stir in the tomato puree. Bring to the boil, cover and simmer for 1 hour, stirring occasionally.
Stir the beans and potato into the pan with the wine vinegar. Cover and simmer for 30 min or until tender.
Adjust seasoning, sprinkle over the parsley and serve.
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Preparation 15 minutes Cook 1 hour, 37 minutes Total 1 hour, 52 minutes -
Energy 753 kcal/serving Fat 8.37 g/serving Carbohydrates 135.19 g/serving Glycaemic Index 38 Glycaemic Load 12.96 
Serving suggestion
Traditionally served with Naatje - a fruity chutney/compote of dried fruits.
Cook's tip
Tenderise the lamb before cooking by spreading on natural yogurt and leaving to marinate in the fridge overnight before cooking. Dry with kitchen paper before cooking.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3150 | 519 | 10475 | 8350 |
| Energy (kcal) | 753 | 124 | 2500 | 2000 |
| Protein (g) | 38.2 | 6.30 | ||
| Carbohydrate (g) | 36.5 | 6.03 | 345 | 275 |
| Fat (g) | 50.7 | 8.37 | 95 | 70 |
| Fat (saturated) (g) | 22.0 | 3.63 | ||
| Fibre (g) | 5.53 | 0.91 | ||
| Sodium (mg) | 1041 | 171 | ||
| Salt (equivalent) (g) | 2.60 | 0.43 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 131 | 21.7 | 800 |
| Vitamin B-12 (µg) | 4.58 | 0.76 | 1 |
| Vitamin B-6 (mg) | 0.68 | 0.11 | 2 |
| Vitamin C (mg) | 37.7 | 6.22 | 60 |
| Vitamin D (µg) | 4.67 | 0.77 | 266 |
| Vitamin E (mg) | 1.99 | 0.33 | 10 |
| Zinc (mg) | 7.23 | 1.19 | 15 |
| Calcium (mg) | 84.2 | 13.9 | 800 |
| Folate (mcg) | 86.9 | 14.3 | 200 |
| Iron (mg) | 4.95 | 0.82 | 14 |
| Magnesium (mg) | 97.7 | 16.1 | 300 |
| Niacin (mg) | 14.2 | 2.35 | 18 |
| Pantothenic acid (mg) | 1.88 | 0.31 | 6 |
| Riboflavin (mg) | 0.57 | 0.09 | 1.6 |
| Phosphorous (mg) | 433 | 71.5 | 800 |
| Thiamin (mg) | 0.42 | 0.07 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Peanut free
Shellfish 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
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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