Cooking with B-well: Muriwo & Vetkoek recipe

Cooking is such a proudly South-African activity with recognizable dishes which we celebrate in Heritage month.

Whether you choose to spend your time preparing a braai, hearty dishes or summertime salads, there’s always a truly South-African classic which is found on the table.

Another South-African product is becoming a firm family favourite B-Well Foods. Sporting bright labels and standing shoulder to shoulder with their local and international competitors.

“A future thinking food company” which is proudly homegrown, becoming a household favourite offering a range of products to suit your cooking style and requirements.

Canola Oil

Locally produced B-well Canola Oil is naturally cholesterol free, low in saturated fat, high in Omega 3 and is perfect for a healthy lifestyle.

Canola & Olive Oil Blend

The unique benefits of B-well Canola Oil combined with the taste of carefully selected extra virgin olive oils to produce a quality oil with a beautiful olive taste profile.

Perfect for use at all temperatures, drizzled over salads or sizzling in the frying pan, the versatility of B-well Canola & Olive Oil Blend makes it your perfect partner in the kitchen.

Extra Virgin Olive Oil

The highest quality olive oil that carries a fresh, grassy aroma and distinct peppery aftertaste.

Being an extra virgin oil, it also contains all of the natural vitamins and antioxidants found in olives which, together with its high monounsaturated fat content, makes B-well Extra Virgin Olive Oil a smart choice for your health.

Cooking Olive Oil

Finally, an olive oil for everyday cooking! Ideal for use at higher temperatures, B-well Cooking Olive Oil makes every dish exceptional.

Grapeseed Oil

Smooth and light in texture, B-well Grapeseed Oil is ideal for high temperature cooking of delicate food elements. It’s high smoke point and neutral taste helps to retain the flavour and colour of food, without adding to it.

B-well Fry Well Oil

B-well Fry Well Oil has been specially formulated for increased oxidative stability when shallow frying or deep frying food at high temperatures. This gives you a frying oil with an increased resistance to breaking down when used to prepare your favourite fried foods.

Canola Baking Spray

B-well Canola Sprays are convenient and economical non-stick cooking sprays which can be used in both conventional and microwave cooking and baking.
They have NO added flavour, preservatives or colourants – no funky stuff here. Naturally cholesterol free. It carries the CANSA Smart Choice Seal and is endorsed by The Heart & Stroke Foundation South Africa.
Stops food from sticking to sauce pans, frying pans, cake tins, pudding moulds and more.

Canola Cooking Spray

B-well Canola Sprays are convenient and economical non-stick cooking sprays which can be used in both conventional and microwave cooking and baking.
They have NO added flavour, preservatives or colourants – no funky stuff here. Naturally cholesterol free. It carries the CANSA Smart Choice Seal and is endorsed by The Heart & Stroke Foundation South Africa.
Stops food from sticking to sauce pans, frying pans, cake tins, pudding moulds and more.

B-well Muriwo & Vetkoek recipe

Traditional Amagwinya, AKA good ‘ol  VETKOEK filled with creamy, leafy Muriwo unedovi- greens in peanut sauce. Essentially, delicious soft dough, crispy on the outside, filled with creamy, peanut-infused stewed green leaves, filled with protein, fibers and flavour in this take on combining two of Africa’s favourite foods.

FOR THE MURIWO

What You’ll Need:

  • 60ml B-Well Olive & Canola blended oil
  • 1 Cup Spinach Leaves and stalks, thinly shredded
  • 1 Cup Kale Leaves, thinly shredded
  • 1 Cup Pumpkin/Beetroot/Swiss Chard leaves, thinly shredded
  • 2 garlic cloves, minced
  • 1 onion, diced
  • 2 small tomatoes, diced
  • ½ tbsp Red Chili powder
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ tbsp Salt
  • ½ tsp black pepper
  • 2 Tbsp Peanut Butter, smooth or chunky


How to Make:

  1. Heat the B-WELL Olive & Canola Blend oil in a frying pan, add the chopped onions and fry until soft.
  2. Add the spices and garlic, stirring with the onions and fry until mixture is golden and brown.
  3. Add the shredded spinach, kale and greens and cook for 2 minutes.
  4. Add the tomatoes and cook for another 2 minutes.
  5. Add the peanut butter and a small splash of water, stirring until it’s all blended and thick. Add more water slowly till desired thickness.
  6. Replace the lid of the pan, reduce heat to low and allow mixture to simmer and cook for 3-5 minutes.
  7. Leafy Greens in Peanut Butter, Muriwo neDovi is complete.
  8. Best served with Pap, rice, bread or (drum roll) Amagwinya/VetKoek… Keep following the recipe.

What You’ll Need:

FOR THE VETKOEK

How to make:

  1. Mix together the dry ingredients.
  2. Add Half of the water, mix and then add the rest of the water and mix thoroughly.
  3. Knead the dough until soft and smooth.
  4. Place the dough in a greased bowl, cover with a damp cloth and let it double in size for 30 mins.
  5. Divide the dough into 10-12 equal sized balls.
  6. Lightly dust the balls with flour and press it down into flat round shapes.
  7. Let the dough rise for 30 mins or until doubled in size.
  8. Pour oil into a frying pan 4-5cm deep. Heat to 200˚C.
  9. Once oil is hot, place 2 or 3 pieces of dough into the oil and fry on each side until golden brown.
  10. Your homemade vetkoek is perfectly cooked when it floats in the oil.
  11. Serve by creating an incision and filling the gap with a savoury filling of choice or with homemade butter, cheese and jam.

For more information about the range of products from B-well, click in the link below and have a look on their website. The website also features recipes, meal planners and cookbooks. Everything you need to enjoy healthy cooking.

Website:

http://www.bwellfoods.co.za/

Social media platforms:

Email: info@bwellfoods.co.za

Tel: +27(0) 28 514 3441
Fax: +27(0) 28 514 3441


Wade Lawrence | PR & Communications Assistant

Email:    wade@soill.co.za

Tel:         028 514 3441 (x5154)

Cell:       073 269 7726

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