High Protein Traditional South African Pap

Elevate a beloved classic with this High Protein Traditional South African Pap, a hearty twist on the iconic maize-based porridge. Perfect for those looking to add a nutritional boost to their meals, this recipe combines the comforting texture of white maize meal with the wholesome richness of cooked lentils and chickpea flour. Simple yet satisfying, the pap is simmered to perfection, creating a thick, creamy base that’s packed with plant-based protein and perfect for pairing with stews, relishes, or sautéed vegetables. With its easy preparation and minimal ingredients, this pap offers a nutritious, flavorful option for both traditionalists and health-conscious food lovers alike. Ideal for family dinners or meal preps, it’s an irresistible way to enjoy a South African staple with a modern twist.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups White maize meal
• 6 cups Water
• 1 teaspoon Salt
• 1 cup Cooked lentils
• 1 cup Chickpea flour
• 1 tablespoon Olive oil (optional)

Directions

Step 1

In a large pot, bring 4 cups of water to a boil and stir in the salt.

Step 2

In a medium bowl, whisk together the maize meal with 1 cup of water until smooth, creating a slurry to prevent lumps.

Step 3

Lower the heat to medium and gradually pour the maize meal slurry into the boiling water while continuously stirring to avoid clumps.

Step 4

Cover the pot partially with the lid and allow the pap to simmer for 15 minutes, stirring every few minutes to ensure it doesn't stick to the bottom of the pot.

Step 5

In a separate bowl, mix the cooked lentils with the chickpea flour and the remaining 1 cup of water to create a protein-rich paste.

Step 6

After 15 minutes, fold the lentil and chickpea mixture into the simmering pap until fully incorporated. Add olive oil at this stage if desired for richness.

Step 7

Lower the heat to medium-low, cover the pot completely, and let the pap cook for an additional 20 minutes, stirring occasionally to achieve a smooth, thick texture.

Step 8

Once the pap is fully cooked, remove it from the heat and let it cool for 5 minutes before serving.

Step 9

Serve the high-protein pap warm, paired with your favorite South African relish, stew, or vegetable dish.

Nutrition Facts

Serving size	(2282.5g)

Amount per serving	% Daily Value*
Calories	2657.4

Total Fat 28.6g	0%
Saturated Fat 3.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2512.2mg	0%
Total Carbohydrate 505.5g	0%
Dietary Fiber 47.1g	0%
Total Sugars 20.1g
Protein 81.9g	0%

Vitamin D 0IU	0%
Calcium 215.3mg	0%
Iron 24.8mg	0%
Potassium 2498.2mg	0%

*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.

Source of Calories

Fat: 9.9%

Protein: 12.6%

Carbs: 77.6%