Low Sodium Traditional South African Pap
Savor the authentic taste of South Africa with this Low Sodium Traditional South African Pap recipe, a wholesome and comforting dish made from finely ground white cornmeal. Perfect for those seeking a healthier twist on a classic, this pap boasts simplicity and versatility with its minimal ingredients—maize meal, water, and optional unsalted butter for added richness. Ready in just 25 minutes, this soft and creamy side pairs beautifully with hearty stews, sauces, or grilled meats, making it a staple in African cuisine. Ideal for low-sodium diets and packed with natural flavors, this easy-to-follow recipe is a must-try for anyone looking to explore the culinary heritage of South Africa in their own kitchen.
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Recipe Information
Ingredients
- 2 cups Maize meal (finely ground white cornmeal or polenta)
- 4 cups Water
- 1 tablespoon Unsalted butter (optional, for extra richness)
Instructions
In a medium-sized pot, bring 4 cups of water to a boil over medium-high heat.
Reduce the heat to medium-low and carefully sprinkle the maize meal into the boiling water while stirring continuously with a whisk. This prevents lumps from forming.
Once all the maize meal is incorporated, continue to stir for 2-3 minutes until the mixture starts to thicken.
Reduce the heat to low, cover the pot with a lid, and let the pap simmer for 15 minutes. Stir occasionally to ensure it doesn't stick to the bottom of the pot.
After 15 minutes, check the consistency of the pap. For a softer texture, you can add a little more water, a tablespoon at a time, and stir it in.
Optional: Stir in 1 tablespoon of unsalted butter for extra creaminess and flavor if desired.
Serve warm as a side dish or as a base for your favorite stew or sauce.
Nutrition Facts
Calories |
1880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 31 mg | 10% | |
| Sodium | 54 mg | 2% | |
| Total Carbohydrate | 379.2 g | 138% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 2.9 g | ||
| Protein | 33.7 g | 67% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 70 mg | 5% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 685 mg | 15% | |
*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.
