Microwave Cornmeal Mielie Pap with Sheba

Experience the ultimate comfort food from South Africa with this quick and easy Microwave Cornmeal Mielie Pap with Sheba recipe! Featuring a fluffy, creamy cornmeal base prepared effortlessly in the microwave, this dish is complemented by a rich and flavorful tomato relish known as sheba. Made with sautéed onions, garlic, and perfectly seasoned tomatoes, the sheba adds a savory, slightly tangy kick that pairs beautifully with the smooth pap. Ready in just 25 minutes, this recipe is perfect for busy weeknights or when you're craving a hearty, authentic meal. Serve it as a satisfying standalone dish or as a side to your favorite grilled meats. Simple, delicious, and packed with flavor, this South African classic is sure to become a family favorite!

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup Cornmeal (maize meal)
• 3 cups Water
• 0.5 teaspoons Salt
• 2 tablespoons Vegetable oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic, minced
• 3 medium Tomatoes, diced
• 1 tablespoon Tomato paste
• 1 teaspoon Paprika
• 1 teaspoon Sugar
• 0.25 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 2 tablespoons Fresh parsley, chopped (optional)

Directions

Step 1

In a large microwave-safe bowl, combine the cornmeal, water, and 0.5 teaspoons of salt. Whisk well to remove lumps.

Step 2

Cover the bowl loosely with a microwave-safe lid or plastic wrap, leaving a small gap for steam to escape.

Step 3

Microwave on high for 5 minutes, then remove and stir the mixture thoroughly to avoid clumps.

Step 4

Return the bowl to the microwave and cook on high for another 5 to 7 minutes, stirring halfway through, until the pap is thick and creamy.

Step 5

Remove from the microwave, stir one last time, and let it sit for 2 minutes before serving.

Step 6

While the pap is cooking, heat the vegetable oil in a medium skillet over medium heat.

Step 7

Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 8

Stir in the minced garlic and cook for another 1 minute, being careful not to let it burn.

Step 9

Add the diced tomatoes, tomato paste, paprika, sugar, 0.25 teaspoons of salt, and black pepper. Stir well to combine.

Step 10

Reduce the heat to low and let the sheba simmer for 7-10 minutes, stirring occasionally, until the sauce thickens and the tomatoes break down.

Step 11

Taste and adjust the seasoning if necessary. If desired, stir in fresh parsley for extra flavor.

Step 12

Serve the warm mielie pap with the sheba spooned over the top. Enjoy!

Nutrition Facts

Serving size	(1384.1g)

Amount per serving	% Daily Value*
Calories	826.6

Total Fat 29.5g	0%
Saturated Fat 4.1g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 1834.5mg	0%
Total Carbohydrate 131.0g	0%
Dietary Fiber 16.9g	0%
Total Sugars 21.5g
Protein 14.8g	0%

Vitamin D 0IU	0%
Calcium 141.2mg	0%
Iron 5.7mg	0%
Potassium 1481.5mg	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: 31.3%

Protein: 7.0%

Carbs: 61.7%