Let’s have a more veggie-friendly Heritage Day

Does your family only eat mogodu and other meaty meals on Heritage Day while you want to add more veggies to your diet? Are you a vegetarian and want to wow your family with some new recipes? We have some options for you.

We know Heritage Day meals can be very heavy on the meat. So why not put a new twist on old recipes and try Anda Mtshemla’s vegan-friendly chakalaka burgers and gourmet umfino?

Mtshemla is a food blogger and the owner of 24 Karrots, a blog dedicated to her own journey with veganism.

Through her blog, Mtshemla is on a mission to prove that vegan never has to be boring and is just as hearty.

With her recipe for a nostalgic umfino, and spicy chakalaka burger, you can easily turn your Heritage Day meals into veggie delights.

But first, did you know? All green leafy veggies are great sources of magnesium.

This is according to Health For Mzansi’s resident celebrity dietician, Andrea du Plessis. She says magnesium forms part of the chlorophyll molecule, which is responsible for photosynthesis. This, in turn, is the mechanism through which plants take the energy from the sun, water and carbon dioxide to create energy in the form of sugar that nourishes the growth of plants. Oxygen is released as a by-product. This whole process is vital for life on this planet.

“Magnesium is a nutrient that many of us need more of, as it supports muscle function during exercise, energy metabolism and heart health. Who would have thought Magnesium could be such a super-hero!”

Back to the recipes. The first is a recipe for delicious vegan burger patties, which is enough to make six portions.

Chakalaka burger patties

INGREDIENTS

½ cup chakalaka

1 can brown lentils, rinsed and drained

¼ cup self-raising flour

½ tsp cumin

¼ tsp salt

1 tsp smoked paprika

METHOD

1. In a blender or food processor, pulse all the ingredients together.
2. Once the mixture is combined, form into patties and set aside.
3. Cook patties on the braai or in a pan with some oil for 3-4 minutes on each side or until crisp and brown.
4. Add patties to burger buns and top with vegan mayo, fried onions or any of your favourite burger toppings.
5. Enjoy!

Vegan umfino with rosemary garlic mushrooms

Umfino is a traditional South African dish that is made of maize meal and finely chopped spinach. Umfino is a favourite for many families on Heritage Day, so here is a recipe to make it extra special this year.

INGREDIENTS

300 g maize meal

400 g brown mushrooms (sliced)

400 ml cold water

400 ml boiling water

4 tbsp oil (for cooking)

1 cup spinach, finely chopped

1 tsp minced garlic

2-3 sprigs fresh rosemary, stems removed

1 vegetable stock cube

1/2 tsp salt

1/2 tsp black pepper

METHOD

1. In a pan, heat oil on medium to high heat before adding mushrooms to the pan.
2. Spread mushrooms evenly and leave to cook for 4-5 minutes. Do not stir.
3. Once mushrooms have browned and reduced in size, give them a stir before adding salt, pepper, garlic and rosemary, then stir again to combine.
4. Lower heat and allow to cook for another 6-8 minutes before setting aside.
5. In a medium pot on medium to high heat, add 400 ml boiling water and stock cube. Stir to dissolve.
6. In a separate bowl, add maize meal and 400 ml cold water. Stir to form a slurry.
7. Add slurry to the pot and stir until the mixture begins to bubble and thicken.
8. Lower heat and cover.
9. After 10 minutes, add spinach and stir until well-combined. Cover and allow to steam for another 10 minutes.
10. Remove umfino from heat and give one final stir before serving.
11. Top umfino with the mushrooms and enjoy!

ALSO READ: Why the colour of your fruits and vegetables matters