Discover how to make Chakalaka, a vibrant and spicy vegetable relish from South Africa. This flavorful dish combines a variety of vegetables with bold spices, making it an ideal accompaniment for braais (barbecues) and stews. Easy to prepare and packed with taste, Chakalaka will elevate any meal with its unique blend of heat and zest.

Ingredients:

- 2 tablespoons vegetable oil

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1 red bell pepper, diced

- 1 green bell pepper, diced

- 2 medium carrots, grated

- 1 cup green beans, chopped

- 1 can (400g) diced tomatoes

- 1 can (400g) baked beans in tomato sauce

- 1 tablespoon curry powder

- 1 teaspoon paprika

- 1 teaspoon ground cumin

- 1 teaspoon chili powder (adjust to taste)

- Salt and black pepper to taste

- 1 teaspoon sugar (optional, to balance the flavors)

- Fresh coriander, chopped (for garnish)

Instructions:

Heat Oil: In a large pan, heat the vegetable oil over medium heat.

Sauté Onions and Garlic: Add the chopped onion and minced garlic to the pan. Cook until the onions are soft and translucent, about 5 minutes.

Add Vegetables: Stir in the diced red and green bell peppers, grated carrots, and chopped green beans. Cook for about 5 minutes, stirring occasionally.

Spice It Up: Sprinkle the curry powder, paprika, ground cumin, and chili powder over the vegetables. Stir well to coat everything in the spices.

Add Tomatoes and Beans: Pour in the diced tomatoes and baked beans. Mix everything together and bring to a simmer.

Simmer: Reduce the heat to low and let the Chakalaka simmer for 15-20 minutes, or until the vegetables are tender and the flavors have melded together. Stir occasionally.

Season: Taste and adjust the seasoning with salt, black pepper, and sugar if desired.

Garnish and Serve: Garnish with freshly chopped coriander. Serve warm as a side dish with braais, stews, or your favorite meals.

Enjoy your homemade Chakalaka, a versatile and delicious relish that brings a taste of South Africa to your table!

Nutritional values

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 texture in 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 reduce inflammation and support heart health.

Garlic (2 cloves, minced)

  - Per clove: Approximately

   - 5 calories

   - 0.2g protein

   - 1g carbohydrates

   - 0g fat

Benefits:

   - Contains allicin: May boost the immune system and reduce blood pressure.

Red Bell Pepper (1, diced)

  - Per medium red bell pepper (about 150g): Approximately

   - 46 calories

   - 1g protein

   - 11g carbohydrates

   - 0g fat

Benefits:

   - High in vitamin C and beta-carotene: Supports immune function and skin health.

   - Contains antioxidants: May reduce the risk of chronic diseases.

Green Bell Pepper (1, diced)

  - Per medium green bell pepper (about 150g): Approximately

   - 24 calories

   - 1g protein

   - 6g carbohydrates

   - 0g fat

Benefits:

   - Provides vitamins A and C.

   - Contains antioxidants and fiber.

Carrots (2 medium, grated)

  - Per medium carrot (about 61g): Approximately

   - 25 calories

   - 0.6g protein

   - 6g carbohydrates

   - 0.1g fat

Benefits:

   - Rich in beta-carotene (vitamin A): Supports vision and immune function.

   - Contains fiber: Aids digestion.

Green Beans (1 cup, chopped)

  - Per cup (125g): Approximately

   - 31 calories

   - 2g protein

   - 7g carbohydrates

   - 0g fat

Benefits:

   - Good source of vitamins A, C, and K.

   - Provides fiber and antioxidants.

Diced Tomatoes (1 can, 400g)

  - Per can: Approximately

   - 80 calories

   - 4g protein

   - 16g carbohydrates

   - 0.5g fat

Benefits:

   - High in vitamins C and A.

   - Contains lycopene: An antioxidant linked to heart health.

Baked Beans in Tomato Sauce (1 can, 400g)

  - Per can: Approximately

   - 340 calories

   - 14g protein

   - 60g carbohydrates

   - 3g fat

Benefits:

   - Provides protein and fiber.

   - Contains iron and other essential nutrients.

Curry Powder (1 tablespoon)

  - 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.

Paprika (1 teaspoon)

  - Per teaspoon: Approximately

   - 6 calories

   - 0.3g protein

   - 1g carbohydrates

   - 0.3g fat

Benefits:

   - Contains vitamin A and capsaicin: May help with metabolism and reducing inflammation.

Ground Cumin (1 teaspoon)

  - Per teaspoon: Approximately

   - 8 calories

   - 0.4g protein

   - 1g carbohydrates

   - 0.4g fat

Benefits:

   - May aid in digestion and provide antioxidants.

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.

Salt and Black 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 nutrient absorption.

Sugar (1 teaspoon, optional)

  - Per teaspoon: Approximately

   - 16 calories

   - 0g protein

   - 4g carbohydrates

   - 0g fat

Benefits:

   - Balances flavors in recipes.

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.