Heart-Healthy Traditional South African Pap
Discover the wholesome twist on a beloved classic with this Heart-Healthy Traditional South African Pap recipe. Made with nutrient-rich whole-grain maize meal, a drizzle of heart-healthy olive oil, and an optional garnish of fresh parsley for added vibrance, this dish is as nourishing as it is flavorful. Perfectly soft and smooth, the pap is cooked low and slow to achieve its signature creamy texture, making it a comforting side or satisfying main when paired with grilled vegetables or lean proteins. With no added butter and minimal salt for optional seasoning, this recipe honors authentic South African cuisine while supporting a heart-conscious lifestyle. Easy to prepare in under 30 minutes, it's an ideal choice for anyone looking for simple, wholesome meals packed with tradition and taste.
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Ingredients
- 2 cups Whole-grain maize meal (coarse or fine)
- 4 cups Water
- 1 tablespoon Olive oil
- 0.25 teaspoon Salt (optional, if allowed for dietary needs)
- 2 tablespoons Chopped fresh parsley (optional, for garnish)
Directions
Step 1
In a medium-sized pot, bring 4 cups of water to a boil over medium heat.
Step 2
Once the water is boiling, reduce the heat to low and slowly sprinkle in the whole-grain maize meal while stirring constantly with a wooden spoon or whisk to prevent lumps from forming.
Step 3
Continue to stir for 2-3 minutes until the maize meal is fully incorporated into the water.
Step 4
Cover the pot with a lid, leaving a small vent to allow steam to escape. Let the pap cook on low heat for 20 minutes, stirring every 5 minutes to prevent sticking and ensure an even texture.
Step 5
After 20 minutes, stir in the olive oil and, if desired, a small pinch of salt to enhance the flavor.
Step 6
Once the pap is smooth and pulls away slightly from the sides of the pot, it is ready to serve.
Step 7
Spoon the pap into serving bowls, and garnish with freshly chopped parsley if desired for a burst of color and flavor.
Step 8
Serve warm with grilled vegetables, a lean protein option, or enjoy as a standalone dish.
Nutrition Facts
| Serving size | (1456.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1878.5 |
| Total Fat 32.7g | 0% |
| Saturated Fat 5.0g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 603.8mg | 0% |
| Total Carbohydrate 369.2g | 0% |
| Dietary Fiber 35.1g | 0% |
| Total Sugars 2.9g | |
| Protein 45.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 93.0mg | 0% |
| Iron 11.7mg | 0% |
| Potassium 1387.7mg | 0% |
Source of Calories