Discover the vibrant flavors of Bunny Chow, a South African street food classic! This delicious recipe features a hollowed-out loaf of bread filled with a rich and spicy curry, traditionally made with chicken, lamb, or beans. Perfect for a hearty meal or an impressive dish for your next gathering. Learn how to create this flavorful and comforting dish with our step-by-step guide.
Ingredients:
- For the Bread Bowl:
- 1 large loaf of white bread (unsliced)
- For the Curry:
- 1 lb (450 g) chicken, lamb, or beans (cooked and cubed)
- 2 tablespoons vegetable oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 large tomatoes, diced
- 2 tablespoons curry powder
- 1 teaspoon turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon chili powder (adjust to taste)
- 1 cup coconut milk or water
- Salt and pepper to taste
- Fresh coriander, chopped (for garnish)
- Lemon wedges (for serving)
Instructions:
Prepare the Bread Bowl:
- Preheat your oven to 350°F (175°C).
- Carefully cut off the top of the loaf of bread and hollow out the inside, leaving a thick crust around the edges. Set aside.
Cook the Curry:
- Heat the vegetable oil in a large pan over medium heat.
- Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the garlic and ginger, cooking for another 2 minutes.
- Add the diced tomatoes and cook until they break down and become saucy, about 5 minutes.
- Stir in the curry powder, turmeric, ground coriander, cumin, and chili powder. Cook for 1-2 minutes until fragrant.
- Add the chicken, lamb, or beans, and mix well to coat with the spices.
- Pour in the coconut milk (or water) and bring to a simmer. Cook for 15-20 minutes, or until the curry is thickened and the meat is tender. Season with salt and pepper to taste.
Assemble the Bunny Chow:
- Spoon the hot curry into the hollowed-out bread loaf, filling it generously.
- Garnish with chopped fresh coriander.
- Serve with lemon wedges on the side.
Enjoy your Bunny Chow with a side salad or on its own for a delightful meal!
Nutritional values
For the Bread Bowl:
White Bread (1 large loaf, unsliced)
- Per slice (approximately 40g): Approximately
- 100 calories
- 2g protein
- 18g carbohydrates
- 1g fat
Benefits:
- Provides carbohydrates: Main source of energy.
- Can be a base for soups or curries, adding texture and flavor.
For the Curry:
Chicken, Lamb, or Beans (1 lb, 450g, cooked and cubed)
Chicken (per 100g): Approximately
- 165 calories
- 31g protein
- 0g carbohydrates
- 3.6g fat
Lamb (per 100g): Approximately
- 294 calories
- 25g protein
- 0g carbohydrates
- 21g fat
Beans (per 100g): Approximately
- 127 calories
- 9g protein
- 22g carbohydrates
- 0.5g fat
Benefits:
- Chicken and lamb: High in protein, supports muscle health.
- Beans: Good source of protein and fiber, supports digestion and heart health.
Vegetable Oil (2 tablespoons)
- Per tablespoon: Approximately
- 120 calories
- 0g protein
- 0g carbohydrates
- 14g fat
Benefits:
- Provides monounsaturated fats: Good for heart health.
- Enhances flavor and helps with cooking.
Onion (1 large, finely chopped)
- Per large onion (about 150g): Approximately
- 60 calories
- 1g protein
- 14g carbohydrates
- 0g fat
Benefits:
- Rich in vitamins C and B6, folate, and fiber.
- Contains antioxidants: May support heart health and reduce inflammation.
Garlic (3 cloves, minced)
- Per clove: Approximately
- 5 calories
- 0.2g protein
- 1g carbohydrates
- 0g fat
Benefits:
- Contains allicin: May boost the immune system and have antibacterial properties.
Ginger (1 tablespoon, minced)
- Per tablespoon: Approximately
- 5 calories
- 0.1g protein
- 1g carbohydrates
- 0g fat
Benefits:
- Contains gingerol: May help with digestion and reduce inflammation.
Tomatoes (2 large, diced)
- Per large tomato (about 180g): Approximately
- 33 calories
- 1.5g protein
- 7g carbohydrates
- 0.4g fat
Benefits:
- High in vitamins C and A, and lycopene: Supports skin health and may reduce the risk of chronic diseases.
Curry Powder (2 tablespoons)
- Per tablespoon: Approximately
- 20 calories
- 1g protein
- 4g carbohydrates
- 0.5g fat
Benefits:
- Contains turmeric: Has anti-inflammatory and antioxidant properties.
- Adds complex flavors to dishes.
Turmeric (1 teaspoon)
- Per teaspoon: Approximately
- 8 calories
- 0.2g protein
- 1.5g carbohydrates
- 0.2g fat
Benefits:
- Contains curcumin: May reduce inflammation and support overall health.
Ground Coriander (1 teaspoon)
- Per teaspoon: Approximately
- 8 calories
- 0.4g protein
- 1g carbohydrates
- 0.4g fat
Benefits:
- May aid in digestion and provide antioxidants.
Ground Cumin (1 teaspoon)
- Per teaspoon: Approximately
- 8 calories
- 0.4g protein
- 1g carbohydrates
- 0.4g fat
Benefits:
- May improve digestion and support nutrient absorption.
Chili Powder (1 teaspoon, adjust to taste)
- Per teaspoon: Approximately
- 6 calories
- 0.3g protein
- 1g carbohydrates
- 0.3g fat
Benefits:
- Contains capsaicin: May boost metabolism and reduce inflammation.
Coconut Milk or Water (1 cup)
Coconut Milk (per cup): Approximately
- 445 calories
- 5g protein
- 6g carbohydrates
- 48g fat
Water (per cup): Approximately
- 0 calories
- 0g protein
- 0g carbohydrates
- 0g fat
Benefits:
- Coconut milk: Provides healthy fats and adds richness and flavor to the curry.
- Water: Hydrates and helps with cooking.
Salt and Pepper (to taste)
Salt (1 teaspoon): Approximately
- 0 calories
- 0g protein
- 0g carbohydrates
- 0g fat
Black Pepper (1 teaspoon): Approximately
- 6 calories
- 0.2g protein
- 1g carbohydrates
- 0.1g fat
Benefits:
- Salt enhances flavor and regulates fluid balance.
- Pepper contains piperine, which may improve digestion and enhance flavor.
Fresh Coriander (for garnish)
- Per tablespoon: Approximately
- 1 calorie
- 0.1g protein
- 0.3g carbohydrates
- 0g fat
Benefits:
- Adds fresh flavor and contains antioxidants.
- Provides vitamins A, C, and K.
Lemon Wedges (for serving)
- Per wedge (about 1/8 lemon): Approximately
- 2 calories
- 0.1g protein
- 0.7g carbohydrates
- 0g fat
Benefits:
- High in vitamin C: Supports immune function and adds a tangy flavor to dishes.
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