South African Sunday Lunch Vlog || 7 Colours Feast || Home Cooking with Soul 🇿🇦

beef

🥗Healthier: turkey

💰Cheaper: chicken

Turkey is leaner than beef, while chicken is often more affordable.

rice

🥗Healthier: quinoa

💰Cheaper: bulgur wheat

Quinoa is a protein-rich alternative, while bulgur wheat is budget-friendly.

potatoes

🥗Healthier: sweet potatoes

💰Cheaper: yams

Sweet potatoes offer more nutrients, while yams can be less expensive.

gravy

🥗Healthier: mushroom sauce

💰Cheaper: stock

Mushroom sauce is lower in calories, while stock is a cost-effective option.

Prep ingredients the day before to save time on cooking day.

Marinate chicken in a mixture of buttermilk and spices, then refrigerate overnight.

Prepare a flour mixture with 1 cup cake flour, 1/2 cup cornflour, paprika, white pepper, garlic powder, and baking powder.

Peel and chop butternut squash, then roast instead of boiling.

Chop onions and separate red and brown onions for different dishes.

Peel and grate carrots, and chop cabbage finely for coleslaw.

Prepare beef by seasoning with spices and browning in a pan with butter and oil.

Add onions and green peppers to the browned beef.

Incorporate tomato sauce and bay leaves into the beef mixture, then add stock cubes and water to soften the meat.

Decide to add chopped potatoes to the beef mixture later on.

Prepare dumplings by microwaving for 5 minutes after mixing with water.

Make coleslaw with finely chopped cabbage, grated carrots, onions, vinegar, sugar, and mayonnaise.

Cook rice in a pot with oil, adding spices and vegetables like carrots and mushrooms.

Mix cooked rice with spices and chopped coriander for flavor.

Prepare chakalaka by cooking with spices, tomato sauce, and vegetables like carrots and peppers.

Deep-fry the marinated chicken in hot oil at 150 degrees Celsius, adjusting temperature as needed.

Cooking Techniques

Equipment Needed

Spice Level: