Supporting your gut health doesn’t have to cost a fortune. Mpho Tsukudu shares everyday foods that can help nourish your gut with lentils and mussels to sourdough and kimchi. 

In Your Health Starts in Your Gut, dietitian Mpho Tsukudu takes a practical approach to eating for a healthier gut. Rather than relying on expensive or hard to find ingredients, the book focuses on everyday foods and simple, yet informative ways to support your health through what you eat. 

Rainbow tortillas with lentil ‘mince’ & avocado crema 

Lentils and mushrooms are a budget-friendly way to add fibre to your diet. Lentils, as a legume, provide the kind of fibre that supports a healthy gut microbiome while also being an affordable source of plant-based protein. 

Serves 5 

Ingredients

For the lentil ‘mince’: 

1 cup vegetable stock
½ cup dried brown lentils
Salt and milled pepper
¼ cup pumpkin seeds
250g button mushrooms, roughly chopped
1 red onion, roughly chopped
2 tsp smoked paprika
3 Tbsp chipotle powder
¼ cup olive oil 

For the avocado crema: 

2 ripe avocados, peeled, pitted and chopped
3 Tbsp plain yoghurt
125g cream cheese
1 clove garlic
10g coriander, roughly chopped
1 lime, zested and juiced
1 red chilli
Salt and milled pepper 

For serving:   

10 mini tortillas
Pickled red onion
½ baby red cabbage, sliced
4 radishes, sliced
1 block feta, crumbled 

Method 

1. Add stock to a pot and bring to a boil. 
2. Add lentils, season and boil for 10-12 minutes. Drain and pat dry. 
3. Pulse seeds, mushrooms, onion and spices in a blender until a rough mixture forms. 
4. Heat oil in a hot pan. Add the lentils and mushroom mixture and fry until cooked and crispy, stirring often, about 10-15 minutes. 
5. Blitz together the avocado crema ingredients. 
6. Lightly char tortillas over a flame or in a dry pan. 
7. Serve warm tortillas topped with crema, lentil mince and the remaining serving ingredients.

Recipe & styling: Sjaan Van Der Ploeg
Photography: Zhann Solomons 

Mussel hotpot with coconut rice 

Fish is another useful addition to a gut-healthy friendly diet. They’re nutrient dense sources of protein and provide important fats and minerals. Mussels are typically an inexpensive way to add seafood to a meal. 

Serves 4 

Ingredients:

For mussel hotpot: 

Glug canola or olive oil
3 onions, chopped
4 cloves garlic, sliced
1 red chilli, halved and deseeded
Handful fresh coriander, plus extra
¼ cup piri-piri sauce
1 cup fish stock
1 can (400ml) coconut cream or coconut milk
800g fresh or frozen mussels, cleaned (defrosted)
1 lemon, zested and juiced
Salt and milled black pepper 

For the coconut rice: 

1 can (400ml) coconut milk
1 cup water
Handful fresh coriander
1 red chilli, halved
3 cloves garlic, peeled
1 cup basmati rice 

For serving : 

Fresh coriander
Desiccated coconut
Chilli flakes
Lemon or lime wedges 

Method 

1. Heat oil in a large pot over medium heat. 
2. Sauté onions for 3-5 minutes before adding garlic, chilli and coriander, then cook for another 3-5 minutes. Add a splash of water if needed. 
3. Stir through piri-piri sauce and cook for a further 5 minutes. 
4. Pour in fish stock and coconut cream. Cover with a lid and simmer gently for 12-15 minutes, stirring often. 
5. Add mussels, cover with a lid and simmer for 8-10 minutes or until mussels have opened up (discard any closed shell mussels). 
6. Add zest, lemon juice and fresh coriander. Season well. 
7. For the coconut rice, bring coconut milk, water, coriander, chilli and garlic to a boil in a separate pot. 
8. Add rice to coconut milk mixture and cook until fluffy (about 10-12 minutes). Place into a colander or fine-mesh sieve. 
9. Remove coriander, chilli and garlic from rice and discard. 
10. Add ¼ cup water into a small pot and bring to a boil. Place rice (in the colander) over the water and allow rice to steam for about 5-6 minutes. 
11. Fluff rice with a fork and stir through extra chopped coriander, desiccated coconut and chilli flakes. 
12. Serve mussel pot with coconut rice and lemon or lime wedges on the side. 

Recipe & styling: Chad January
Photography: Zhann Solomons 

Sourdough pizza toasties 

Not all bread needs to be off your menu when you’re thinking about gut health. Mpho includes sourdough as a useful bread choice particularly because of the fermentation involved in making it.  

Serves 8 

Ingredients  

8 thick slices sourdough bread
¼ cup canola oil or melted butter
½ coil (150g) chorizo, sliced
1 cup shredded rotisserie chicken (skin removed)
½ punnet (100g) mixed medley tomatoes, halved
1 cup (100g) grated white Cheddar
1 cup (100g) grated mozzarella 

To serve:  

1 red onion, sliced
1 avocado, sliced (optional)
Fresh basil 

Method 

1. Preheat oven to 180°C. 
2. Arrange bread in a single layer on a baking tray. 
3. Brush with oil or butter, bake for 3 minutes. Remove from oven. 
4. Top each slice of bread with cheeses, chorizo, chicken and tomato. 
5. Bake for another 8-10 minutes until cheese is melted and bubbling. 
6. Top with red onion, avocado and basil just before serving. 

Recipe and photography: Fresh Living Magazine 

Quick cucumber kimchi 

Fermented foods such as kimchi are another gut-friendly option. Fermentation creates foods containing live microorganisms, making them an easy way to add variety to your diet. Spoon it alongside rice, eggs, noodles or add it to sandwiches for a punchy flavour.  

Makes 2 cup 

Ingredients  

1 large cucumber, cut into spears
1 Tbsp salt 

For the kimchi paste:   

1 sachet (50g) red curry paste
3 Tbsp white grape vinegar
1 clove garlic, grated
1 lime, zested
2 Tbsp vegetable oil
1 Tbsp sugar
1 Tsp fish or soy sauce
2 Tsp white sesame seeds (optional) 

Method 

1. Toss together cucumber and salt in a bowl. Set aside for 30 minutes to draw out excess moisture. 
2. Drain excess water and rinse cucumber thoroughly. 
3. Combine paste ingredients in a jar, add the cucumber and seal. 
4. Shake jar to combine and refrigerate overnight or serve garnished with sesame seeds. 

Recipe & styling: Chad January
Photography: Zhann Solomons  

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Inspired by a dish we always get at Monk’s in Cape Town. 

Crispy ginger chicken

Serves 4 

Ingredients  

For the chicken

700g chicken breast fillets
1 Tbsp freshly grated ginger
1 Tbsp soy sauce
1 egg white, lightly whisked
1 tsp salt
½ tsp white pepper
⅓ cup corn flour
2 Tbsp cake flour

For the sauce

1 Tbsp canola oil
1 Tbsp freshly grated ginger
3 cloves garlic, grated
½ tsp chilli flakes
⅓ cup soy sauce
3 Tbsp brown sugar
2 Tbsp hoisin or oyster sauce
2 Tbsp rice vinegar

2 cups canola oil, for shallow-frying + extra for stir-frying
5 carrots, cut into matchsticks
3 cloves garlic, chopped
2 cups Jasmine rice, cooked
Handful coriander, for serving

Method

1. Butterfly chicken open, to half its thickness. Cut into strips, about 1cmx5cm. 
2. Toss chicken strips with ginger, soy sauce, egg white and seasoning. Cover and leave to marinate for 30 minutes. 
3. For the sauce, heat oil in a small pot over medium heat. Fry ginger and garlic for a minute, then add remaining sauce ingredients and bring to a boil. Boil for 5-8 minutes or until thickened. Set aside.
   
4. Heat oil in a medium pot or deep pan for shallow-frying. 
5. Uncover chicken, add cornflour and flour and toss to coat. 
6. Shallow-fry chicken in 2-3 batches, cooking for 3-5 minutes or until crisp and golden. Remove with a slotted spoon and set aside. 
7. In a large pan or wok, heat a glug of oil over high heat. Stir-fry carrots and garlic for about 1-2 minutes until softened and slightly golden. Add chicken and sauce and toss well, cooking to heat through. 
8. Dish stir-fry onto rice and sprinkle with coriander. Serve immediately to retain crispy texture. 

Total recipe cost*: R143 

Recipe & styling: Liezl Vermeulen 
Photographs: Zhann Solomons 

Also read: Caramelised chicken curry

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Who says saving the planet and your pocket can’t be delicious? With just a handful of pantry pals and a short shopping list, these easy-peasy meals for four come in under R250 — proof that good food doesn’t have to break the bank!

Bang bang chicken salad  

Crunchy, punchy and spicy in all the right places. What we call bang for your buck! 

Serves 4  

Ingredients

3 (760g) bone-in chicken breasts  

1/3  cup sriracha sauce 

½  cup sweet chilli sauce  

Salt and milled pepper  

1 Tbsp olive oil  

6 cups water  

1 tsp salt 

 1 cup pearl barley  

200g green beans, blanched  

2 carrots, washed and cut into thin strips  

1 cup shredded red or green cabbage  

¼  cup mayonnaise  

1 Tbsp honey  

2 limes  

Method

1. Remove the bone from the chicken and cube the breasts into 2cm cubes. (See Cook’s Tip.) 
2. Combine the chicken with half of the sriracha and sweet chilli sauces. Season. 
3. Heat a pan with olive oil and fry the chicken for 10-12 minutes or until cooked and golden. 
4. Bring a pot with the water and salt to the boil. Add barley and cook until tender, about 15-20 minutes. Remove and rinse under cold water to cook.
5. To assemble, toss together chicken, barley, green beans, carrots and cabbage.  
6. Mix the remaining sriracha and sweet chilli sauce with the mayo, honey and zest and juice of 1 lime.
7. Drizzle the bang bang sauce over the salad and serve with lime wedges.  

Cooks tip: Reserve the chicken bones and roast to make a home-made chicken stock or soup. If the chicken breasts have skin, leave it on or remove and crisp up on the side for an extra crunch.  

Also read: Spring chicken dishes for delicious dinners

Roasted cauliflower in green split pea sauce  

Cauli gets saucy in this green glow-up that’s thrifty and thrilling.

Serves 4  

Ingredients

2 Tbsp olive oil  

1 onion, chopped 

 2 cloves garlic, minced 

 1 cup (200g) green split peas  

2 cups vegetable stock  

1 can (400ml) coconut milk  

1 lemon, zested and juiced  

Handful parsley, chopped  

1 Tbsp curry powder 

 2 tsp cumin seeds  

2 cauliflower heads, cut into florets  

Salt and milled pepper  

2 cups cooked brown rice, to serve  

Handful micro leaves, to garnish  

Method

1. Heat 1 Tbsp olive oil in a medium pot over moderate heat. Sauté onion for 5-8 minutes.  
2. Add garlic and split peas, and stir well.  
3. Add stock and coconut milk, lower heat and simmer for 12-15 minutes or until the split peas are tender.  
4. Once cooked, remove from heat. Season. 
5. Add lemon zest, a squeeze of juice and some parsley. 
6. For the spiced cauliflower, combine 1 Tbsp of olive oil, curry powder and cumin seeds with cauliflower and toss to combine. Season well. 
7. Cook the cauliflower in the air fryer on 180°C for about 15-20 minutes or until cooked and crisp. 
8. Serve the split pea sauce on a bed of brown rice topped with the spiced cauliflower. 
9. Sprinkle with parsley, micro leaves and milled black pepper.

Cook’s note: After frying the pork, check the doneness. If you’d like it more cooked, it’s best to finish in the air fryer or oven at 160°C for a few minutes, as continuing to fry it may burn the crumbs. 

Also read: 5 cauliflower recipes to brighten your meat-free Monday 

Sweet & sour pork stir-fry  

Sticky, tangy, and wallet-happy — this stir-fry means serious business.

Serves 4  

Ingredients

350-400g pork rib-eye or neck steaks, cut into 2cm-thick strips  

Salt and milled pepper  

2/3  cup flour  

1 egg, beaten  

2 cups breadcrumbs  

2 cups canola oil, for shallow frying  

2 Tbsp olive oil  

1 onion, thinly sliced  

4 carrots, cut into strips  

1 green pepper, thinly sliced  

4 cloves garlic, minced  

4cm ginger, peeled and grated 

¾  cup soy sauce  

½  cup sweet chilli sauce or sweet and sour sauce  

½  packet (2 bunches) egg noodles, cooked according to packet’s instructions  

Handful coriander  

Lemon wedges, to serve  

Method

1. Season pork well. To crumb the pork, dust the strips in flour, shake off excess, cover in beaten egg followed by breadcrumbs. 
2. Heat canola oil and fry the pork for about 8-10 minutes, turning regularly. Drain on kitchen towel. (See Cook’s Note.) 
3. For the stir-fry, heat olive oil in a large pan or wok thenstir-fryonion and carrots for 4 minutes. Add green pepper and stir-fry another 4 minutes.  
4. Add garlic and ginger then fry for 2 minutes. 
5. Add soy sauce and sweet chilli. 
6. Toss egg noodles through stir-fry and serve topped with crumbed pork. 
7. Serve the stir-fry sprinkled with coriander and lemon wedges on the side. 

Also read: 4 tasty ways with pork chops 

Mixed bean taco bowls 

A fiesta of flavour on a budget — beans never looked so bold!

Serves 4  

Ingredients

1 Tbsp olive oil  

1 onion, thinly sliced  

2 carrots, diced 

 3 cloves garlic, minced  

1 can (400g) four bean mix, drained  

1 can (410g) chakalaka  

Salt and milled pepper  

4 soft flour tortillas  

100g Cheddar  

H2 For the salsa  

2 tomatoes, finely diced 

½  red onion, finely diced 

Handful coriander, chopped  

1 Tbsp olive oil  

¼  cup plain yoghurt  

Method

1. Preheat oven to 200°C. 
2. Heat olive oil in pan over medium heat then sauté onion and carrot for 8-10 minutes. Add garlic and fry for 1 minute. 
3. Add beans and chakalaka. Once heated through, remove from heat. Season. 
4. Toast tortillas in a dry pan or over an open flame for about 30 seconds per side. 
5. 5. Place the tortilla into a 12-cm ovenproof ceramic bowl, creating a tortilla bowl shape. Place each individual bowl with the tortilla into the oven for 5 minutes. Remove from oven and allow to cool for a few minutes, still in the ceramic bowl. 
6. Fill the tortilla bowls with the bean mixture and sprinkle with cheese. Pop back into the oven until cheese is melted. 
7. For the salsa, combine tomatoes, onion,corianderand olive oil. Season.  
8. Serve the tacos with salsa and a dollop of yoghurt.

Smoked mussel baked rice 

A smoky surprise meets comfort in one golden-baked bite. 

Serves 4 

Ingredients

1 Tbsp olive oil 

1 onion, thinly sliced 

3 celery sticks, sliced 

2 carrots, diced 

2 cups long grain white rice 

3 cups chicken stock 

Salt and milled pepper 

1-2 cans smoked mussels 

1 cup frozen garden peas 

1 lemon, zested and cut into wedges 

Handful parsley, chopped 

Method

1. Preheat the oven to 180°C.
2. Heat olive oil in a deep28cm ovenproof pan and fry onion, celery and carrots for 10-12 minutes or until tender. 
3. Add rice and stock. Season and mix. 
4. Place the pan in the oven and allow to cook for about 25 minutes. 
5. Add mussels with oil and peas. Stir gently and return to the oven for another 12-15 minutes. 
6. Once cooked, sprinkle with lemon zest and parsley.
7. Serve with lemon wedges.

Cooks tip: Don’t have an ovenproof pan? No worries! Simply fry in any pan and transfer mixture to a 25-cm deep baking dish before popping it into the oven. 

Recipe & styling: Lichelle May 

Photography by: Donna Lewis 

Also read: Pasta nero with fresh mussels

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Don’t Janu-worry about a thing! Beat the budget blues by stocking up on canned food and stretching it into delicious dinners all month long. 

Chicken burrito rice bowls 

Serves 4 

The delicious fillings inside a burrito, without the hassle of wrapping it up! These zingy bowls can be prepared in advance and simply reheated (or even eaten cold) after a long workday.  

Ingredients 

400g chicken breast fillets 
Olive oil, for grilling and dressing 
1 tsp each ground cumin and paprika 
Salt and milled pepper 
1 can corn kernels, drained and patted dry 
200g medley tomatoes 
250g snacking peppers (or 1 large pepper, cubed) 
1 can black beans or red kidney beans, drained 
20g fresh coriander, chopped 
3 limes, halved (or 2 quartered lemons) 
3 cups cooked brown or white long-grain rice  

Method 

1. Drizzle chicken with oil and rub with spices, salt and pepper. 
2. Heat a griddle pan until almost smoking-hot. 
3. Grill chicken until tender, cooked through and well charred, about 8-10 minutes. Remove and slice. 
4. Wipe griddle pan clean, then toss corn on the grill until charred. 
5. Combine charred corn with tomatoes, peppers, beans and half the coriander in a bowl. 
6. Dress with olive oil and juice of 1 lime. Season. 
7. Flavour rice with remaining coriander and juice and grated peel of 2 limes. Season well. 
8. Serve chicken, rice and salad all together in serving bowls.

 Also read: 5 yummy food bowls you must try 

Pork sausages with spiced chickpeas 

Serves 4 

Paired with harissa yoghurt that’s so good, you’ll want to slather it on everything! 

Ingredients

2 cans chickpeas, drained 
1 Tbsp cumin 
1 tsp each allspice and smoked paprika (or cayenne pepper works too)
Salt and milled pepper 
Glug olive oil 
500g pork sausages 
¾ cup double cream yoghurt 
3-4 Tbsp harissa paste (or use 2 Tbsp chilli paste) 
1 cucumber, finely chopped 
Juice of ½ lemon 
Parsley and toasted pita, for serving  

Method 

1. Preheat the oven grill on high, or the air fryer at 180°C. 
2. Toss chickpeas, spices, seasoning and oil together and place in a roasting pan. 
3. Arrange sausages on top and grill for 20-25 minutes, tossing occasionally, until cooked through. 
4. Spread yoghurt in serving bowls and swirl through harissa paste. 
5. Scatter over crispy chickpeas and place sausages on top. 
6. Spoon over the cucumber and drizzle with lemon juice. 
7. Garnish with parsley and serve with pita on the side.

Harissa & chickpea samoosas 

Makes about 15 

Ditch the deep-frying for oven-baked crispiness. 

Ingredients 

2 tsp canola oil 
1 onion, chopped 
3 cloves garlic, chopped 
2 Tbsp harissa paste 
1 can chickpeas, roughly mashed 
150g Swiss chard 
500g phyllo pastry, defrosted 
Low fat milk, for brushing 
Crushed cumin seeds, coriander seeds and sesame seeds, for sprinkling (optional) 
Handful fresh coriander, for serving 
Tomato and red onion sambal (optional) 

Method 

1. Heat oil in a pan and sauté the onions for about 5 minutes until golden. 
2. Add garlic and fry for another minute.
3. Stir in the harissa and cook slightly. 
4. Toss in chickpeas and spinach and stir until wilted. Set aside to cool. 
5. Unroll pastry and cover with a damp tea towel. 
6. Cut the pastry into 6-8cm strips. 
7. Stack three strips on top of each other, brushing lightly with milk to help them stick together. 
8. Place a tablespoon of filling at the base of a pastry strip. 
9. Starting from the bottom, diagonally fold over one corner of pastry to create a triangle. 10. Repeat folding in opposite directions until you have a samoosa. 
10. Repeat with remaining pastry strips and filling. 
11. Place on a baking tray, brush with milk and sprinkle lightly with seeds. 
12. Bake for 15-18 minutes at 180˚C or until golden. 14. Garnish with coriander and serve with sambal (if using).

Italian chicken and bean traybake 

Serves 4 

Spend less time cooking with this one-pan wonder. 

Ingredients 

Salt and milled pepper 
3-4 frozen chicken leg quarters, defrosted 
Glug olive oil 
1 onion, chopped 
2 cloves garlic, chopped 
½ cup red wine (optional) 
1 can tomato purée 
1 cup chicken or vegetable stock 
2 Tbsp sugar 
1 tsp dried herbs (like basil, rosemary or Italian herbs) 
2 cans (400g each) kidney beans, drained 
3 salad tomatoes, quartered 
Fresh basil, for serving 

Method 

1. Preheat oven to 190°C. 
2. Season chicken and place in an ovenproof dish. 
3. Bake for 25-30 minutes until it starts to brown. 
4. Heat olive oil in a pan and sauté onion for 5 minutes or until golden. 
5. Add garlic and fry for another minute. 
6. Add wine, if using, and cook until reduced. 
7. Add tomato purée, stock, sugar and herbs, then cook for about 3 minutes. 
8. Remove chicken and pour sauce around it. 
9. Add beans and tomatoes and bake for another 20-25 minutes or until cooked through. Garnish with basil just before serving.

Pilchard pâté on toast 

Serves 4 

A dressed-up take on a budget classic. If you’re feeling fancy, swap out the pilchards for smoked mackerel. 

Ingredients 

1 crusty bread loaf (we used ciabatta), cut into thick slices 
1 clove garlic, halved 
2 Tbsp olive or canola oil 
1 Tbsp (15ml) chopped fresh thyme (or use ½ tsp dried thyme) 
Tomato and onion salsa, for serving   

For the pâté  

1 can pilchards in chilli sauce, drained and bones removed 
½ cup amasi or double cream yoghurt 
Zest of 1 lemon 
2 Tbsp chopped fresh parsley 
1 Tbsp peri-peri sauce 
Salt and milled pepper  

Method 

1. Heat a griddle pan over a high heat. 
2. Rub ciabatta with garlic. 
3. Combine oil and thyme and brush over bread. Toast in hot pan and until well charred on both sides. 
4. Blitz pâté ingredients in a food processor until smooth. Season to taste. 
5. Serve pâté with grilled ciabatta and salsa.

Words by: Liezl Vermeulen 
Recipes And Photographs: Fresh Living Magazine 

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Forget the pang of multiple pots and pans, and keep it simple and delicious with these one-pot wonders. Not sure about where to start? Here are some of our yummy one-pot meals. (Cleaning up afterwards will be a breeze, too!) 

One pot chicken dinner

Serves 4 | Cooking time 40 minutes  

Ingredients 

1 kg chicken drumsticks & thighs
6 carrots, halved and peeled (keep the skins)
6 beetroots, quartered
4 thyme sprigs
2 garlic cloves, sliced
1 tsp paprika
1 cup white wine

Method 

1. Brown chicken pieces in some olive oil. Add carrots, beetroots, thyme, garlic and paprika. Fry on low for 10 minutes.
2. Add wine. Place the lid on the pot, leaving it open a crack. Simmer for 20 minutes, until the veggies are tender and the chicken is cooked. Season with salt and pepper.
3. Serve over couscous with a green salad.

Recipe & styling: Amerae Vercueil
Photography: Samantha Pinto/HMimages.co.za

One-pot Mediterranean chicken with couscous

Serves 4 | Cooking time 20 minutes 

Ingredients 

4 large chicken breasts
2 tbsp za’atar or dukkah spice
2–4 tbsp olive oil
1 cup pitted green olives
Handful dried apricots
2 cups vegetable stock
1 cup couscous
2–3 wheels feta cheese, chopped to serve
Chives, chopped to serve

Method 

1. Coat the chicken in the spice.
2. Preheat a pan with oil on a high heat, then add the chicken. Allow to brown for 3 minutes on each side. Add the green olives, apricots and season.
3. Prepare the stock, add it into the pan with the couscous. Cover the pan with a lid and allow to simmer for 3 minutes. Remove from heat and allow to stand for 3 minutes to steam. Serve with feta and fresh chives.

Recipe & styling: Amerae Vercueil
Photography: Andreas Eiselen // HMimages.co.za

Lamb potjie with roosterkoek

Serves 4 | Cooking time 2hr 10 minutes | Proofing time 1hr 20 minutes

Ingredients 

For the lamb potjie
1 kg lamb neck, cubed
1 tsp ground coriander
1 tsp cumin
2 tsp smoked paprika
¼ cup flour
2 tbsp vegetable oil
1 cup red wine
1 cube beef stock
2 tbsp soy sauce
2 tbsp tomato paste
2 thyme sprigs
2 bay leaves
½ bulb garlic, cloves intact
350g baby onions, peeled
225g baby carrots
4 celery stalks, chopped
250g mushrooms, halved

For the roosterkoek
2 cups flour
1 tsp salt
10g packet instant dry yeast
1 tsp sugar
1 cup lukewarm water

For the green harissa
2 green peppers, deseeded and quartered
2 green chillies
1 garlic clove, chopped
1 cup fresh coriander
Zest and juice of 1 lemon
½ cup olive oil
½ tsp ground coriander
½ tsp cumin
1 tsp smoked paprika
1 tbsp red-wine vinegar
1 tbsp sugar or honey

Method 

For the potjie
1. Season the lamb with ground coriander, cumin and paprika, then dust each piece in flour until well coated.
2. Heat the oil in a pot over medium heat and brown the lamb in batches, until golden all over.
3. Transfer all the lamb and juices to a heated potjie pot and add the red wine, stock cube, soy sauce, tomato paste, thyme, bay leaves, garlic and enough boiling water to just cover the meat.
4. Bring to the boil, then reduce the heat and simmer for at least 1 hour or until the lamb is tender.
5. Add the onions, carrots, celery and mushrooms, and cook for a further 30 minutes or until the vegetables are soft.

For the roosterkoek
1. Mix together the flour and salt in a bowl. Mix yeast, sugar and water in a separate bowl. Set aside for 5 minutes.
2. Add the yeast mixture to the flour and mix until combined. Knead for 5 minutes, until it is smooth and elastic. Place the dough in an oiled bowl, cover with a damp cloth and allow to proof in a warm place for 1 hour, until doubled in size.
3. Turn the dough out onto a floured surface and knead for 1-2 minutes. Divide the dough into 8 balls. Place the dough balls on an oiled baking tray and allow to rise again for about 20 minutes.
4. Place the dough balls between an oiled braai grid and cook them over low coals for 15-20 minutes, turning occasionally, until they are all cooked through.

For the green harissa
1. Preheat the oven grill.
2. Place the peppers, cut-side down, and the chillies on a baking tray and pierce a few holes in the chillies so that they don’t explode. Grill until blackened and blistered. Remove from the oven, wrap in foil and set aside for 10 minutes.
3. Peel the peppers and chillies, then remove the seeds from the chillies. Place the peeled peppers, chillies and remaining ingredients in a blender and blend to form a paste.
4. Drizzle each serving of potjie with green harissa and serve with roosterkoek on the side.

Quick tip: Cut down on prep time by using store-bought  bread dough for your roosterkoek, available at most supermarkets.

Recipe & Styling: Marizka Du Toit
Photography: Jurie Senekal

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