Low Carb Traditional South African Pap
Experience the beloved comfort food of South Africa in a low-carb, gluten-free twist with this delightful 'Low Carb Traditional South African Pap' recipe. Made with cauliflower as a wholesome alternative to maize meal, this dish replicates the texture and flavor of the classic pap while catering to modern dietary needs. Perfectly seasoned with a touch of butter or dairy-free ghee and optional cream cheese for extra creaminess, this pap is as versatile as it is nourishing. Ready in just 25 minutes, it's an ideal side dish to accompany rich South African stews or succulent braai meats. Whether you're embracing a low-carb lifestyle or exploring healthy variations of traditional favorites, this cauliflower-based pap is sure to become your go-to comfort dish!
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Recipe Information
Ingredients
- 1 large head (approximately 800g) Cauliflower
- 1 cup Water
- 2 tablespoons Butter (or ghee for dairy-free option)
- 0.5 teaspoons Salt
- 2 tablespoons Cream cheese (optional, for creamier texture)
Instructions
1. Begin by preparing the cauliflower. Remove the leaves and cut the cauliflower into florets.
2. Using a food processor, pulse the cauliflower florets until they resemble fine couscous or ground maize meal. Be sure not to over-process to avoid making it mushy.
3. In a medium-sized pot, bring 1 cup of water and 0.5 teaspoons of salt to a gentle boil over medium heat.
4. Add the cauliflower 'pap' base to the pot and stir well to combine.
5. Reduce the heat to low, cover the pot with a lid, and let the cauliflower cook gently for about 10 minutes, stirring occasionally.
6. After 10 minutes, check the consistency of the cauliflower pap. If it’s too dry, add an extra splash of water to reach your desired texture. It should be soft but not overly wet.
7. Stir in the butter (or ghee) and cream cheese (if using) for added flavor and creaminess. Mix thoroughly until well combined.
8. Taste and adjust the seasoning if needed. Add extra salt if desired.
9. Serve warm as a side dish with your favorite South African stew or braai meat. Enjoy!
Nutrition Facts
Calories |
511 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 21.6 g | 108% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 2496 mg | 109% | |
| Total Carbohydrate | 42.5 g | 15% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 16.9 g | ||
| Protein | 17.9 g | 36% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 232 mg | 18% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 2522 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
