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Mince & Beans With Vetkoek

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

39.5g

Energy (kJ)

4754kJ

Energy (kcal)

1137kcal

Carbohydrate incl. fibre (g)

167.3g

Carbohydrate excl. fibre (g)

158.7g

Sugar (g)

12.6g

Fibre (g)

8.6g

Fat (g)

34.1g

Saturated fat (g)

8.3g

Unsaturated fat (g)

22.3g

Monounsaturated fat (g)

15.6g

Polyunsaturated fat (g)

6.7g

Trans fat (g)

0.9g

Cholesterol (mg)

68mg

Sodium (mg)

1612mg

Salt (g)

4.03g

Vitamin A (IU)

203IU

Vitamin C (mg)

21.5mg

Calcium (mg)

91mg

Iron (mg)

16.62mg

Potassium (mg)

823mg

Total

157.8g

19018kJ

4547kcal

669.1g

634.8g

50.3g

34.4g

136.3g

33.2g

89.4g

62.4g

27.0g

3.7g

272mg

6449mg

16.14g

811IU

85.8mg

363mg

66.49mg

3293mg

  • 1.5 cups warm water
  • 1 sachet instant yeast (10ml)
  • 2 tsp salt
  • 2 tsp sugar
  • 5 cups cake flour
  • 2 tbsp oil
  • 3 tbsp cooking oil, (and additional oil for deep frying the vetkoek)
  • 1 onion, chopped
  • 1 green pepper, chopped
  • 400 g beef mince
  • 1 tin baked beans in tomato sauce
  • 1.5 cups water
  • 1 Knorr beef stock pot
  • 2 tbsp Knorr Rich beef & Tomato Soup
  • 1 To make the vetkoek: Stir the sugar into the water and add the yeast.
  • 2 Sieve the cake flour and salt into a bo