Bunny Chow (South African Beef Curry)
Prep Time:
8 hours
Cook Time:
2 hours
Total Time:
10 hours
This is a delicious, hearty and healthier version of the traditional South African beef curry that is a firm favourite.
Ingredients
- 1 large brown onion
- 30g (1oz) grated ginger
- 1 tbsp Garam masala
- 1 tsp fennel seeds
- 1 tsp cumin
- 1 tsp coriander seeds
- 2 tsp chilli flakes (1 tsp for the curry, 1 for the sambal)
- 1 cinnamon quill
- 1 tsp turmeric powder
- 4 cloves fo garlic, minced
- 2 tbsp ghee
- 450g (16oz) stewing beef
- 50g tomato paste
- 275g filtered water, boiled
- 1 beef stock cube (gluten-free) or 1 tsp/ 1 stock cube Herbamare organic vegetable stock
- 150g (5.3oz) carrots, grated
- 1 medium spring onion stalk, sliced
- 250g (8.8oz) cherry/ roma tomatoes, sliced
- 2 tbsp fresh coriander leaves, finely chopped
- 2 tbsp extra virgin olive oil
- 1 tbsp apple cider vinegar, organic, unfiltered
- 1 tsp sugar
- 4 sourdough rolls or make your own: 145g (5.1oz) sourdough starter or 7g instant dry yeast powder, 240g (8.5oz or 2 cups) organic spelt flour (1/2 white and 1/2 wholewheat), 145g (5.1oz or ⅔ cup) filtered water, 1 tsp sea salt
- 2 bananas and 100g (3.5oz) coconut milk
- 4 tbsp Mrs Balls chutney (or any other onion & apricot chutney)
Instructions
- For the Sourdough starter, see recipe.
- For the sourdough rolls: If you don't have time to prepare sourdough starter or don't have any, simply use 7g dry instant yeast power. Mix 145g (5.1oz) starter with 145g (5.1oz) filtered water and 240g (8.5oz) flour, knead well, cover, then place back into a warm spot (on top of the fridge or inside the oven with the light on) for another 4 hours. If you are using dry yeast, you only need to place the buns in a warm spot for 1 hour. An hour before the curry is ready, preheat the oven to 180C/350F degrees, grease a king size muffin pan, divide the dough into 4 and transfer to the muffin tray. Bake for 30 minutes. Remove from the oven, set aside to cool, then cut the top off, hollow out the bun, and keep the hollowed bread to add to the dish.
- For the curry: fry the onions and ginger in ghee with the spices (only use 1 tsp of chilli, the second is for the sambal) until the onion is soft, then add the stewing meat and brown the meat over medium heat. Then add the garlic, water, stock cube, tomato paste and simmer for 2 hours. Once cooked, place into the hollowed out bread and cover with the top.
- For the sambal: combine the grated carrot, tomatoes, coriander leaves, sugar, 1 tsp chilli, olive oil and vinegar in a bowl and serve.
- For the banana sambal: slice two bananas and drizzle with 100g (3.5oz) coconut milk.
- Serve with chutney on the side.
Notes
This is a South African favourite, however this recipe was made in a healthier way as to reduce the oil, include complex carbohydrates, and increase the vegetable and fibre content, whilst still bursting with flavour. A sourdough bread roll recipe has been included, however, if you would like to simplify the recipe, you can purchase sourdough bread rolls.
Nutrition Information:
Yield: 4 Serving Size: 500g (17.6oz)Amount Per Serving: Calories: 798kcalTotal Fat: 26.7gNet Carbohydrates: 87.4gFiber: 11.5gProtein: 48g
