Boom Chakalaka(Vegetarian-South Africa)

May 17, 2023May 17, 20230 15
Vegetarian South African Boom Chakalaka
in Vegetarian

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons vegetable oil
2 onions , chopped
2 bell peppers , chopped
2 -3 hot chili peppers , minced ( more or less depending on heat desired )
2 -3 garlic cloves , minced
2 teaspoons curry powder
3 tomatoes , chopped
1 can vegetarian baked beans in tomato sauce
salt , to taste
pepper , to taste
minced fresh ginger ( added with the onions )
grated carrot ( added with the onions )
shredded cabbage ( added after the tomatoes and simmered until cooked )
chopped cauliflower ( added after the tomatoes and simmered until cooked )
chopped cilantro ( stirred in at the end )

Nutrision Information

Servings Per Recipe
4
Calories
258
Sugar
8g
Fat
14g
Boom Chakalaka is a traditional vegetarian dish from South Africa that is made with a variety of vegetables and spices. This dish is a staple of braai or barbeque culture in South Africa, where it's often served as a side dish with grilled meat. The origins of this spicy and flavorful dish are debated, but it's believed to have originated in the townships of South Africa in the 1990s. Boom Chakalaka literally means 'make a noise' or 'make a big sound' and is said to be a reference to the flavorful explosion of the different spices and vegetables in the dish. It's a great way to add some flavor to your vegetarian meals and try something new.

Instructions

1.Heat the oil in a large frying pan. Add the onions and fry for 5 minutes over medium heat.
2.Add bell peppers and fry for another 5 minutes.
3.Add garlic, hot chili peppers, curry powder, salt, pepper, ginger, grated carrot, and fry for about 3 minutes.
4.Stir in the chopped tomatoes, canned baked beans, and simmer for 10 minutes.
5.Add shredded cabbage and chopped cauliflower. Simmer for an additional 10-15 minutes or until vegetables are tender.
6.Remove from heat and stir in chopped cilantro. Serve hot with bread or rice.

PROS

Boom Chakalaka is a versatile and flavorful vegetarian dish that is easy to make and perfect for weeknight dinners.

It is packed with healthy vegetables that make it a nutritious and hearty meal.
It also has a long shelf life and can be stored in the refrigerator for days.

This dish is vegan, gluten-free, and dairy-free, making it suitable for people with dietary restrictions.

CONS

The dish can be quite spicy for those who are not used to heat.

It can also be high in sodium if canned beans are used, so it’s best to use low-sodium alternatives.
The dish can also be high in carbohydrates if served with bread or rice, so it’s best to enjoy it in moderation if you’re watching your carb intake.

HEALTH & BENEFITS

Boom Chakalaka is an excellent source of vitamins and minerals that are essential for a healthy diet.
It’s packed with fiber, vitamin C, vitamin K, and antioxidants.
The dish is also low in fat and calories, making it an excellent option for those trying to lose weight.
The vegetables in this dish are also heart-healthy and can help reduce the risk of chronic diseases such as cancer and diabetes.

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