I grew up eating beef tongue with a sweet mustard sauce — a classic South African favourite that often appeared on the table for special occasions. It’s one of those quietly nostalgic dishes that many of us remember, though few of us actually make anymore.
This time, I wanted something a little different. The tongue itself is rich and savoury, so I decided to pair it with a chutney that’s light, tangy, and just gently sweet — full of colour and aroma from caramelised peppers, onion, and a touch of smoked paprika. It fills the kitchen with the most gorgeous scent while it simmers.
Cooking tongue used to feel intimidating, but the Instant Pot makes it beautifully easy — tender, slice-able, and deeply flavourful every time. Here’s a quick guide to help you adjust the cooking time based on the size of your tongue:
| Weight | Pressure Cook Time |
|---|---|
| 1.0 – 1.2 kg | 70–75 minutes |
| 1.3 – 1.5 kg | 85–90 minutes |
| 1.6 kg+ | 95–100 minutes |
This recipe uses a 1.2 kg tongue cooked for 75 minutes — perfectly tender yet still neat to slice.
Beef Tongue with Bell Pepper Chutney
A tender, savoury beef tongue paired with a vibrant bell pepper chutney that’s lightly sweet, smoky, and tangy. It’s a heritage dish re-imagined for modern keto cooking — full of warmth, depth, and whole-food simplicity.
Ingredients
Beef Tongue
- 1 whole beef tongue, about 1.2 kg
- 1 small onion, quartered
- 2 cloves garlic, peeled
- 2 bay leaves
- 1 tsp whole black peppercorns
- 1 Tbsp apple cider vinegar
- water to cover halfway
Bell Pepper Chutney
- 1 Tbsp olive oil
- ½ red bell pepper, sliced
- ½ yellow bell pepper, sliced
- ½ small onion, finely chopped
- 1 small tomato, chopped
- 1 Tbsp apple cider vinegar
- 1½ Tbsp keto brown sweetener ◆
- 1 tsp smoked paprika
- salt and black pepper, to taste
Instructions
Rinse the tongue and trim any visible glands.
Place the tongue in the Instant Pot with onion, garlic, bay leaves, peppercorns, and vinegar. Add water to cover halfway.
Cook on High Pressure for 90 minutes, then allow natural release for 15 minutes.
Remove the tongue and peel off the thick outer layer while still warm. Slice thinly or into cubes. Keep warm.
For the chutney, heat the olive oil in a small saucepan.
Add the onion and sauté until soft and golden.
Add the bell peppers and continue cooking until they begin to caramelise.
Stir in the tomato, vinegar, sweetener, smoked paprika, salt, and pepper.
Simmer gently for 10–15 minutes, stirring occasionally, until thickened and glossy.
Taste and adjust balance — add a little more vinegar for brightness or sweetener for roundness.
Notes
◆ I used my keto brown sugar substitute here - you can find the method in this post if you’d like to make your own.
Cook’s note:The thick outer layer of the tongue peels away easily once cooked. It isn’t used in the dish, but my neighbour’s dog was delighted to help make sure nothing went to waste. 🐾
Storage & Reheating:The tongue keeps beautifully for up to 4 days in the fridge. Store the chutney separately and reheat both gently — tongue in a little broth or butter, chutney in a small pan.
Serves: 4
Nutritional information (per serving, approx. 4 servings): Calories: 755 | Protein: 46g | Fat: 59g | Net Carbs: 3g