Low Sodium Traditional South African Pap
Discover the authentic taste of Low Sodium Traditional South African Pap, a comforting and wholesome dish that’s as simple as it is satisfying. Made with just three ingredients—finely ground maize meal, water, and an optional touch of unsalted butter—this low-sodium version of the classic staple celebrates the versatility of South African cuisine while catering to modern dietary needs. With a quick prep time of just 5 minutes and only 20 minutes to cook, this naturally gluten-free dish delivers a soft, creamy texture perfect for soaking up flavorful stews or sauces. Whether you’re exploring global cuisines or seeking a hearty, low-salt side dish, this timeless recipe is a must-try for its simplicity, cultural richness, and health-conscious appeal.
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Ingredients
- 2 cups Maize meal (finely ground white cornmeal or polenta)
- 4 cups Water
- 1 tablespoon Unsalted butter (optional, for extra richness)
Directions
Step 1
In a medium-sized pot, bring 4 cups of water to a boil over medium-high heat.
Step 2
Reduce the heat to medium-low and carefully sprinkle the maize meal into the boiling water while stirring continuously with a whisk. This prevents lumps from forming.
Step 3
Once all the maize meal is incorporated, continue to stir for 2-3 minutes until the mixture starts to thicken.
Step 4
Reduce the heat to low, cover the pot with a lid, and let the pap simmer for 15 minutes. Stir occasionally to ensure it doesn't stick to the bottom of the pot.
Step 5
After 15 minutes, check the consistency of the pap. For a softer texture, you can add a little more water, a tablespoon at a time, and stir it in.
Step 6
Optional: Stir in 1 tablespoon of unsalted butter for extra creaminess and flavor if desired.
Step 7
Serve warm as a side dish or as a base for your favorite stew or sauce.
Nutrition Facts
| Serving size | (1454.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1879.5 |
| Total Fat 18.9g | 0% |
| Saturated Fat 8.4g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 31.4mg | 0% |
| Sodium 53.8mg | 0% |
| Total Carbohydrate 379.2g | 0% |
| Dietary Fiber 18.7g | 0% |
| Total Sugars 2.9g | |
| Protein 33.7g | 0% |
| Vitamin D 9.1IU | 0% |
| Calcium 70.2mg | 0% |
| Iron 11.5mg | 0% |
| Potassium 684.6mg | 0% |
Source of Calories