Meat-free Traditional South African Foods

Let’s face it South Africans love their meat, but in these tough economic times it’s expensive to eat meat every day. Meat-free meals are not only healthy but are also an affordable solution to fill hungry tummies and keep your family well- fed and happy. Eating more vegetable-based dishes adds to your 5-a-day giving you all the minerals and vitamins you need for energy to take on tomorrow.

Meat-free dishes are perfect at the end of the month when your budget is tight, but you still have to give your family the nourishment they need and the meaty taste they crave. There are many tricks to creating meat-free dinners that are so tasty, your family won’t even notice that you have not added meat.

As a tribute to our rainbow nation’s rich multi-cultural cuisine, we’ve put together a list of colourful, tasty and nourishing meat-free South African meals to try this Heritage Day.

The Best, Proudly, South African, Meat-free Meals

At Knorrox we are passionate about traditional food that tastes meaty, which is why we have brought you the top five meat-free recipes (that still taste of nyama) South Africa has to offer:

Lentil Curry Tortilla Samoosas
One Pan Pumpkin Leaf Sishebo
Quick Bean and Lentil Bunny Chow
Tasty Umfino Pap
Lentil and Butternut Bobotie

1. Lentil Curry Tortilla Samoosas

Bring the heat of KwaZulu-Natal into your kitchen with this spicy recipe: Lentil Curry Tortillas Samoosas.
This meat-free dish is fragrant and flavourful, and lentils are a great source of protein. It’s served with a cool yoghurt, mint and cucumber raita which balances the spicy zing. Crunchy onion and tomato sambal adds to the mix of flavours.

Top Tip: Make two batches of these tasty morsels, so you can pack them in for a workday snack.

2. One Pan Pumpkin Leaf Sishebo

Create an authentic vegetarian Mzansi dish with this nutritious one-pan sishebo, made with pumpkin leaves (a Future 50 Food ingredient), Rajah curry powder, and Knorr Tomato Base Dry Cook-In-Sauce.

3. Quick Bean and Lentil Bunny Chow

This delicious, nutritious bean bunny chow is made with lentils, carrots, celery and potatoes piled into hollowed-out fresh loaves of bread. A hearty meal that takes just 35 minutes from start to finish!

4. Tasty Umfino Pap

This flavour-packed nostalgic pap and spinach dish is super simple and speedy to make - the perfect comforting family meal! Flavoured with Knorr Thick White Onion Soup and a (meat-free) Knorrox Chicken Stock Cube, this traditional favourite is great served alone or alongside stewed meat or beans.

5. Lentil and Butternut Bobotie

This better-for-you version of a treasured South African heritage dish replaces beef mince with lentils and butternut for a deliciously wholesome and tasty family feast.

Try our Future 50 Foods recipes for more great meat-free and health-inspired meals.