Low Fat Traditional South African Pap

Discover the wholesome simplicity of Low Fat Traditional South African Pap, a healthier twist on a beloved staple of South African cuisine. Made with just maize meal, water, salt, and a touch of low-fat non-stick cooking spray, this recipe maintains the rich, comforting texture of classic pap while being kind to your waistline. With minimal prep time and a hands-on cooking process, this dish comes together effortlessly, yielding a thick, smooth porridge perfect for pairing with hearty stews or vibrant vegetable relishes. Whether served as a side or a standalone feature, this low-fat version of pap offers an authentic taste of South Africa with a modern, health-conscious spin, ideal for family meals or gatherings. Tags: low-fat pap recipe, South African cuisine, healthy side dishes, maize meal recipes.

Nutriscore Rating: 73/100

Prep Time:5 mins

Cook Time:30 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups maize meal (coarse or finely ground)
• 4 cups water
• 0.5 teaspoons salt
• 0.5 seconds of spray low-fat non-stick cooking spray

Directions

Step 1

In a medium-sized pot, bring 4 cups of water to a boil.

Step 2

Add the salt to the boiling water and reduce the heat to medium-low.

Step 3

Gradually pour in the maize meal while stirring continuously with a wooden spoon to prevent lumps from forming.

Step 4

Once all the maize meal is added and mixed, spray the surface of the porridge lightly with low-fat non-stick cooking spray to prevent sticking.

Step 5

Cover the pot with a lid, leaving it slightly ajar to allow steam to escape, and cook on low heat for about 25–30 minutes.

Step 6

Every 5–10 minutes, stir the pap thoroughly to ensure even cooking and to prevent it from sticking to the sides of the pot.

Step 7

When the pap reaches a thick, smooth porridge consistency and pulls away slightly from the sides of the pot, it is ready.

Step 8

Serve hot as a side dish with your favorite low-fat stew, or enjoy it on its own with a light vegetable relish.

Nutrition Facts

Serving size	(1443.1g)

Amount per serving	% Daily Value*
Calories	1753

Total Fat 18.8g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 1232.8mg	0%
Total Carbohydrate 369.1g	0%
Dietary Fiber 13.0g	0%
Total Sugars 2.9g
Protein 45.1g	0%

Vitamin D 0IU	0%
Calcium 91.2mg	0%
Iron 11.5mg	0%
Potassium 681.6mg	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: 9.3%

Protein: 9.9%

Carbs: 80.9%