Hélène’s South African Casserole


Food.com
40 mins (prep 15, cooking 25)
10 ingredients
6-8 servings
I can't vouch for the authenticity of this dish as actually being South African but I can assure you that it is different and delicious. My mom's vegetarian friend brought this over to a potluck Christmas lunch when we were kids. Naturally as a family of serious carnivores we were suspicious of "vegetarian health stuff" and to say that us kids were fond of eggplant would be a gross understatement! We hated the stuff! So it was only under extreme pressure and outright threats from mom that we tasted this just to be polite. The fact that I am making this some 25 years later tells you that it's good. Vegetarians surprise your carnivore friends with this tasty side dish every time. Oh and by the way it's goes great with a roasted or stewed lamb! LOL

Categories:  <-60-mins , side-dish , african , taste~mood , equipment , brunch , low-sodium , low-in... , time-to-make , low-protein , low-cholesterol , low-calorie , oven , casseroles , healthy , vegetarian , vegetable , healthy-2 ,
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Ingredients

Nutrition

Serving Size (94.34 g)
Servings 6
Amount per Serving
Calories 143.96 Calories from Fat 33.12
% Daily Value *
Total Fat 3.68g 33.98%
Saturated Fat 0.44g 13.27%
Trans Fat 0.01g %
Cholesterol 0.0mg 0.0%
Sodium 347.21mg 86.8%
Total Carbohydrate 25.23g 50.46%
Dietary Fiber 1.93 g 46.28%
Sugars 9.23 g %
Protein 3.74g 44.85%
Vitamin A 385.33IU% Vitamin C 14.73mg%
Calcium 51.44mg% Iron 1.46mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
diced onion, grated cheddar cheese, unsalted peanuts
 

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