Mussel Bobotie With Pumpkin Fritters

May 17, 2023May 17, 20230 15
Mussel Bobotie With Pumpkin Fritters - A South African Fusion Diet Recipe
in Main

Prep

30 min

Cook

45 min

Ready In

75 min

Level

Difficult

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil
1/2 tablespoon butter
1 onion , finely chopped
2 garlic cloves , finely chopped
200 g grated carrots
2 teaspoons curry powder
1/2 teaspoon ground ginger
1/2 teaspoon freshly grated nutmeg
1 teaspoon ground turmeric
1 pinch chili powder
1 kg mussels , cooked and shelled
15 g fresh breadcrumbs
1 egg , beaten
1 tablespoon ground almonds
1 tablespoon lemon juice
salt
6 bay leaves
200 ml sour cream
1 pinch salt and black pepper
2 eggs
450 g cooked pumpkin ( or butternut squash )
50 g plain flour
1/2 teaspoon salt
1 teaspoon ground cinnamon
2 teaspoons baking powder
1 tablespoon sugar
2 eggs , beaten
milk
vegetable oil , for frying
3 plum tomatoes
1 red onion , finely diced
2 teaspoons chopped thyme
2 tablespoons olive oil
1/2 tablespoon vinegar

Nutrision Information

Servings Per Recipe
4
Calories
520
Sugar
14g
Fat
28g
Mussel Bobotie With Pumpkin Fritters is a traditional South African dish that's been given a healthy and delicious twist. The recipe combines the classic Bobotie, a curry-like dish made with minced meat, fruit, and spices, with mussels, a delicacy from the sea, to create a unique fusion of flavors and textures. The pumpkin fritters provide a sweetness that complements the spiciness of the dish and the salsa adds a refreshing touch of acidity. This dish is perfect for anyone looking to experiment with new flavors and enjoy a healthy and satisfying meal.

Instructions

1.Heat the oven to 180°C.
2.Heat the olive oil and butter in a large pan, add the onion and garlic and sauté until soft.
3.Add the grated carrots to the pan and cook until soft.
4.Add the curry powder, ground ginger, nutmeg, turmeric, and chili powder to the pan. Cook for 1 minute.
5.Add the cooked mussels to the pan and cook for a further 2 minutes.
6.Grease a baking dish and transfer the mussel mixture to it.
7.In a bowl, mix the breadcrumbs, egg, ground almonds, lemon juice, and salt. Pour over the top of the mussel mixture, arrange the bay leaves on top, and bake for 30 minutes.
8.Make the pumpkin fritters by mixing together the cooked pumpkin, flour, salt, cinnamon, baking powder, sugar, and eggs. Add milk until a thick batter forms.
9.Heat vegetable oil in a frying pan. When hot, spoon the batter into the pan and cook until golden brown. Set aside and repeat until all the batter has been used.
10.For the salsa, chop the tomatoes and mix with the diced onion, thyme, olive oil, and vinegar.
11.Serve the mussel bobotie with a dollop of sour cream, the pumpkin fritters, and the salsa.
12.

PROS

This is a delicious and unique fusion dish that combines the South African Bobotie with mussel, a superfood that’s low in calories and high in protein and omega-3 fatty acids.
The pumpkin fritters are a healthy alternative to traditional fried foods and can help you maintain better digestive health and control blood sugar levels.
The salsa is a refreshing and spicy addition that adds an extra dimension of flavor to the dish.

CONS

This recipe requires some advanced cooking skills and may take some time to prepare.
The mussel bobotie may not be suitable for those who are allergic to shellfish or have health concerns regarding cholesterol.
While the fritters are a healthy option, they are still fried and should be enjoyed in moderation.

HEALTH & BENEFITS

Mussels are a great source of protein, vitamin B12, and omega-3 fatty acids, which can help reduce inflammation, support brain health, and promote heart health. Pumpkin is rich in antioxidants, fiber, and vitamins A, C, and E, which can help boost immune function, improve vision, and protect against chronic illnesses. Tomatoes are high in lycopene, a powerful antioxidant that can help reduce the risk of heart disease, cancer, and other inflammatory conditions.

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