The most important aim of this recipe book is to help people to cook heart healthy meals using readily available and economical ingredients.
African salad with a twist
Recipe from Elizabeth Mlomzale
Pap is eaten in many South African homes. Each family has their way of enjoying it, with either maas or buttermilk or a tomato-based sauce.
2¼ cups (560 ml) water
½ tsp (2,5 ml) salt
3 cups (750 ml) coarse mealie meal
2 tsp (10 ml) sunflower oil
1 onion, chopped
1 cm piece fresh ginger, chopped
1 green pepper, seeds removed and chopped
1 tsp (5 ml) curry powder
4 tomatoes, chopped
2 tsp (10 ml) sugar
lemon juice and black pepper to taste
2 cups (500 ml) low-fat maas or buttermilk
- Place water and salt in a large pot and bring to the boil. Pour mealie meal into the water, but don’t stir yet.
- Simmer for 2 minutes, then stir well with a wooden spoon or fork. Reduce the heat.
- Cover with a lid and steam over a low heat for 30-40 minutes or until cooked. Stir occasionally to prevent it from burning.
- Chakalaka: If you enjoy mealie pap with a sauce, prepare this while the pap cooks.
- Heat oil in a pot and fry onion, ginger and green pepper until soft. Add curry powder, tomatoes and sugar and simmer on a low heat for 20 minutes. Season with lemon juice and pepper.
- Serve pap warm or at room temperature with the chakalaka sauce or maas as a side dish.
- Umfino (pap with spinach): Place 1 chopped onion or 1 bunch of spring onions, chopped with 1 bunch of spinach and ½ a cabbage, shredded in a large pot. Add some water and simmer for a few minutes. Then add the mealie meal with the 2¼ cups water and cook as above.