Celebrating Heritage Day with Food!

Mpho Image.pngIn celebration on Heritage Day (24 September), ADSA member Mpho Tshukudu and food writer Anna Trapido, authors of the wonderful cookbook EAT TING, share one of their many ‘traditional recipes with a modern twist’ with us!

EAT TING will make you fall in love with timeless African flavours – while also improving your health and well-being. Lets celebrate our heritage and get cooking:

Modernised Dikgobe Salad of Red & White Sorghum, Fennel & Radish

Ingredients

(Serves 8)

2 cups wholegrain sorghum (red, white or a mix), rinsed

salt

1/2 cup cowpeas or letlhodi (mung beans)

1 large fennel bulb, cut lengthwise into thin slices

2 tbps olive oil

freshly ground black pepper

1/3 cup orange juice

1/4 cup lime juice

1 shallot or small onion, finely chopped

2 tbsp chopped fresh dill

1 tsp finely grated orange zest

1/2 cup olive oil

5 large radishes, thinly sliced

1/4 cup olives, pitted and halved

2 tbsp finely chopped fennel fronds

1/2 cup fresh dill sprigs

Method

Place sorghum in a pot, add water to cover by about 3cm and season with salt. Place cowpeas in a separate pot and add water to cover. Bring both pots to the boil, then reduce heat and simmer, uncovered, until tender and water is absorbed (about 45 minutes to 1 hour). Add additional water to the cowpeas if needed. Preheat the oven to 200˚C. Toss fennel slices and 2 tablespoons olive oil in a medium bowl to coat. Season with salt and freshly ground pepper. Spread fennel slices out in a single layer on a baking sheet. Roast until fennel is crisp-tender and beginning to brown in spots, about 18 minutes. Cool on baking sheet.

Whisk orange juice, lime juice, chopped shallot, dill and orange zest in a medium bowl. Whisk in 1/2 cup oil and season to taste with salt and pepper. Set vinaigrette aside.

Mix cooked sorghum and cowpeas in a salad bowl; add fennel and juices on baking sheet. Add radishes, olives, fennel fronds and dill sprigs. Drizzle vinaigrette over and toss to coat.

GI is lowered by the ascorbic acid in the fruit juices.

Nutritional values per serving

Energy: 834,6 kJ

Carbohydrate: 25,6 g

Protein: 6,3 g

Fat: 9,9 g

Unsaturated fat: 8,5 g

Saturated fat: 1,3 g

Fibre: 2,6 g

 

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