Low Carb Traditional South African Pap
Reimagine the beloved South African staple with this Low Carb Traditional South African Pap! Made with finely processed cauliflower in place of maize meal, this recipe delivers the familiar, comforting texture of pap while keeping it keto-friendly and gluten-free. With a prep time of just 10 minutes and a quick cook time of 15 minutes, it's an easy, wholesome side dish perfect for pairing with braai meats or rich stews. The addition of butter and optional cream cheese creates a luscious, creamy finish that enhances the natural flavor of the cauliflower. Whether you're embracing a low-carb lifestyle or seeking a lighter alternative to the classic pap, this recipe strikes the perfect balance of tradition and innovation.
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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)
Directions
Step 1
1. Begin by preparing the cauliflower. Remove the leaves and cut the cauliflower into florets.
Step 2
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.
Step 3
3. In a medium-sized pot, bring 1 cup of water and 0.5 teaspoons of salt to a gentle boil over medium heat.
Step 4
4. Add the cauliflower 'pap' base to the pot and stir well to combine.
Step 5
5. Reduce the heat to low, cover the pot with a lid, and let the cauliflower cook gently for about 10 minutes, stirring occasionally.
Step 6
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.
Step 7
7. Stir in the butter (or ghee) and cream cheese (if using) for added flavor and creaminess. Mix thoroughly until well combined.
Step 8
8. Taste and adjust the seasoning if needed. Add extra salt if desired.
Step 9
9. Serve warm as a side dish with your favorite South African stew or braai meat. Enjoy!
Nutrition Facts
| Serving size | (1099g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 511 |
| Total Fat 35.1g | 0% |
| Saturated Fat 21.6g | 0% |
| Polyunsaturated Fat 0.3g | |
| Cholesterol 93mg | 0% |
| Sodium 2496.2mg | 0% |
| Total Carbohydrate 42.5g | 0% |
| Dietary Fiber 16.8g | 0% |
| Total Sugars 16.9g | |
| Protein 17.9g | 0% |
| Vitamin D 8IU | 0% |
| Calcium 232.4mg | 0% |
| Iron 3.6mg | 0% |
| Potassium 2522mg | 0% |
Source of Calories