Beef & Veg Potjie with Cauli Rice or Mash and Herb Dressing

Potjie season is here, but for some – the potjie pot and fire is a difficult option on a regular weeknight, so we’ve made a potjie (stew) in a pressure cooker. It onl need 1.5 hours to cook. Usually, a potjie is served with rice, but we’ve kept it low-carb with a cauli-rice or mash and topped with a refreshing herb dressing.


Cooking Methods

  • Stewing



Prep Time

20 minutes

Cooking Time

1 hour 20 minutes


For the Potjie:

  • 1.2kg Food Lover’s Market Beef Potjie Meat
  • 125ml (1/2 cup) flour
  • 500g pickling onions. peeled
  • 6 carrots, peeled and cut
  • 5 cloves of garlic, sliced thinly
  • 500g baby potatoes
  • 3 cans (3 x 400g) La Belinda Chopped Tomatoes
  • 250ml (1 cup) good quality red wine
  • 60ml (1/4 cup) soy sauce
  • 350g green beans, top and tailed
  • Salt and black pepper, to taste

For the Cauli Rice or Mash:

  • 1 large head of cauliflower, cut into florets
  • 15ml (1 Tbsp) butter
  • 5ml (1 tsp) cumin seeds
  • Salt and black pepper, to taste

For the Herb Dressing:

  • 125ml (1/2 cup) parsley
  • 125ml (1/2 cup) coriander
  • 125ml (1/2 cup) rosemary
  • Zest and juice of 1 lemon
  • 80ml (1/3 cup) olive oil
  • 1 small red chilli (optional)
  • Salt and black pepper, to taste


For the Potjie:

  1. Season the meat, dust in flour and shake off the excess, brown the meat in oil on a high heat in your pressure cooker. Remove from the pot and now brown the pickling onions and carrots for about 3 minutes. Add the garlic and fry for another minute. Add the rest of the ingredients except the green beans and pressure cook for about 45 minutes.
  2. Release the pressure and add the green beans and cook for another 10-15 minutes to cook the beans and reduce the sauce.
  3. For the Cauli Rice or Cauli Mash:

    1. Cauli Rice: Place the cauliflower in a food processor and pulse till fine. Heat a frying pan on a high heat, add the butter, cauliflower rice and cumin seeds. Season to taste. Cook the cauli-rice for about 8minutes, until cauliflower is cooked but not mushy.
    2. Cauli-Mash: Steam or Boil the cauliflower until well-cooked. Blend the cooked cauliflower with the butter, cumin seeds, salt and pepper.
    3. For the Herb Dressing:

      1. Chop all herbs and combine the rest of the ingredients, season to taste.
tortilla tacosSweet Potato Crisps Herb Dipping Sauce