South African · side, lunch
South African Chakalaka
Video by Infoods Specials on YouTube · Open on YouTube
- Gluten-free with a swap: Check the baked beans and seasoning cube are gluten-free
- Dairy-free
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
More than half the dish is vegetables: carrots and peppers bring plenty of vitamin C and beta-carotene (vitamin A), and the beans add fibre. A bright, spicy side that goes with almost anything.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
Tap a time to watch that step in the video.
- Heat the oil in a pan over medium heat. Add the onion and garlic and cook until lightly golden. 0:24
- Add the diced peppers and shredded carrot, then the paprika, curry powder, cayenne, black pepper and crumbled seasoning cube. Stir to coat the vegetables in the spices. 1:29
- Add a splash of water and cook for about a minute over medium-low heat, so the vegetables soften slightly but stay crunchy. 2:16
- Stir in the baked beans and the salt and simmer 3–5 minutes, until thick and the spices have soaked into the beans. 2:29
- Stir through the coriander and serve warm as a side with breakfast, lunch or dinner. 3:29
Tip. Serves 6 as a side (our estimate). Choose reduced-salt, reduced-sugar baked beans, and a vegetable stock cube to make it vegan. Add green beans or shredded cabbage if you have them. Keeps 4 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 53%
- Protein 13%
- Fat 34%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High63%
56 mg a serve, mostly from yellow bell pepper (57%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High29%
264 µg a serve, mostly from carrots (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High29%
0.5 g a serve, mostly from canola or vegetable oil (87%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc Source17%
1.8 mg a serve, mostly from baked beans (85%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 Source17%
0.3 mg a serve, mostly from yellow bell pepper (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K Source14%
16 µg a serve, mostly from coriander (32%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E Source12%
1.9 mg a serve, mostly from canola or vegetable oil (42%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 8
Potassium8%
400 mg a serve, mostly from baked beans (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron8%
1.4 mg a serve, mostly from baked beans (58%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium8%
33 mg a serve, mostly from baked beans (57%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate8%
33 µg a serve, mostly from yellow bell pepper (34%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium7%
4 µg a serve, mostly from baked beans (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium4%
50 mg a serve, mostly from baked beans (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Cape Malay Bobotie with Lean MinceSouth African · 400 kcal · 31 g protein
Creamy Peri-Peri Chicken LiversSouth African · 527 kcal · 26 g protein
Durban Chicken Curry with PotatoesSouth African · 505 kcal · 39 g protein
Grilled Peri-Peri Spatchcock ChickenSouth African · 1,030 kcal · 60 g protein
Atakilt Wat (Ethiopian Cabbage, Carrot and Potato)Ethiopian · 110 kcal · 2.3 g protein
Black Bean and Quinoa SaladAmerican · 413 kcal · 16 g protein
Recipe and video by Infoods Specials; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.