If you are planning to celebrate Braai Day this weekend, add this delicious, South African Baby Marrow, Feta & Peppadew Salad to your menu. Created by dietitian and co-author of Eat Ting, Mpho Tshukudu, this salad is versatile and goes well with meat, chicken and fish.
Baby marrows are indigenous to South Africa. They make beautiful salads, soups, stir-fries and can also be used in baking to add moisture and fibre to the dish. They are a relatively low kilojoule vegetable and are a source of fibre and vitamin C.
4 medium baby marrows (about 180 – 200g)
1/2 cup (125 ml) peppadew peppers, drained and roughly chopped and 1 Tbsp of the liquid
1 tsp (5 ml) + 1 Tbsp (15 ml) olive oil, divided
1 cup (250 ml / 220 g) halved cherry tomatoes – use different colours if available
Juice of 1/2 lemon
1 garlic clove, minced
2 Tbsp (30 ml) fresh thyme
3 Tbsp (45 ml) chopped chives
(60 g) feta cheese, broke into small pieces or cubed
Salt and pepper to taste
Preheat grill to medium. Slice baby marrow into 1/2 cm rounds.
Toss the baby marrow with 1 tsp (5 ml) oil.
Lay the baby marrow on a hot grill and turn once water droplets form on top, and there are slight char marks on the heated side.
Place the baby marrow on a cooling rack to cool, in a single layer to prevent them going too soft
In a large bowl, toss together baby marrow, peppadew peppers, tomatoes, chives and thyme.
In a small bowl, whisk together the remaining oil, lemon juice, garlic and black pepper.
Add the dressing to the vegetables and toss to coat.
Add feta cheese.
NUTRITIONAL ANALYSIS PER SERVING
This recipe serves 4.
Energy: 113.75 kCal / 477.75 kJ
Carbs: 9.7 g
Protein: 4.2 g
Fat: 8.2 g
Sodium: 197.8 mg
Fibre: 1.5 g