Sugar-Free Traditional South African Pap
Discover the wholesome comfort of Sugar-Free Traditional South African Pap, a classic maize meal dish cherished for its simplicity and versatility. Made with just three essential ingredients—maize meal, water, and salt—this dish is naturally sugar-free and perfect for those seeking a nourishing, gluten-free option. With minimal prep time and a hearty, smooth texture, this pap serves as an ideal accompaniment to stews, grilled meats, or roasted veggies, offering a hearty, crowd-pleasing addition to your table. Whether you enjoy it as a savory side or a standalone breakfast, this traditional South African recipe is a testament to the beauty of humble ingredients creating soulful flavors.
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Recipe Information
Ingredients
- 2 cups Maize meal (cornmeal, medium or coarse grind)
- 4 cups Water
- 1 teaspoon Salt
Instructions
In a medium-sized pot, bring 3 cups of water to a boil over medium heat.
While waiting for the water to boil, dissolve the salt in the remaining 1 cup of water in a separate container.
Slowly add the maize meal to the pot of boiling water, stirring constantly with a wooden spoon or whisk to prevent lumps from forming.
Reduce the heat to low once the mixture thickens, then cover the pot with a lid.
Cook the pap for 20 to 25 minutes, stirring occasionally to prevent it from sticking to the bottom of the pot.
If the pap becomes too dry during cooking, add 1 to 2 tablespoons of water at a time to maintain the desired consistency.
Once the pap is cooked, it should have a thick, smooth texture. Remove the pot from the heat and let it rest for 5 minutes before serving.
Serve warm as a side dish with stews, grilled meats, or vegetables, or enjoy it on its own as a hearty breakfast.
Nutrition Facts
Calories |
1776 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2418 mg | 105% | |
| Total Carbohydrate | 381.1 g | 139% | |
| Dietary Fiber | 35.0 g | 125% | |
| Total Sugars | 2.9 g | ||
| Protein | 34.6 g | 69% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 86 mg | 7% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 682 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.
