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Spicy Mince & Beans with Vetkoek

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

26.6g

Energy (kJ)

3034kJ

Energy (kcal)

725kcal

Carbohydrate incl. fibre (g)

112.6g

Carbohydrate excl. fibre (g)

106.4g

Sugar (g)

8.4g

Fibre (g)

6.2g

Fat (g)

18.6g

Saturated fat (g)

5.1g

Unsaturated fat (g)

11.2g

Monounsaturated fat (g)

7.2g

Polyunsaturated fat (g)

4.0g

Trans fat (g)

0.6g

Cholesterol (mg)

45mg

Sodium (mg)

1096mg

Salt (g)

2.74g

Vitamin A (IU)

158IU

Vitamin C (mg)

14.8mg

Calcium (mg)

72mg

Iron (mg)

11.41mg

Potassium (mg)

563mg

Total

159.7g

18204kJ

4352kcal

675.8g

638.3g

50.7g

37.5g

111.4g

30.4g

67.3g

43.1g

24.3g

3.7g

272mg

6578mg

16.46g

949IU

89.1mg

432mg

68.47mg

3377mg

For The Vetkoek:

  • 1.5 l warm water
  • 10 ml instant yeast
  • 2 tsp salt
  • 2 tsp sugar
  • 5 cups cake flour
  • 2 tbsp oil
  • oil for frying

For The Mince:

  • 1 tbsp cooking oil
  • 1 onion, chopped
  • 1 green pepper, chopped
  • 1 tbsp Rajah medium curry powder
  • 400 g beef mince
  • 1 tinned baked beans in tomato sauce
  • 2 tsp Robertsons mixed herbs
  • 1.5 cups water
  • 1 Knorrox beef stock cube
  • 2 tbsp Knorr Rich beef & Tomato Soup