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

Serves 6

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

Chakalaka sauce:

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


  1. Place water and salt in a large pot and bring to the boil. Pour mealie meal into the water, but don’t stir yet.
  2. Simmer for 2 minutes, then stir well with a wooden spoon or fork. Reduce the heat.
  3. Cover with a lid and steam over a low heat for 30-40 minutes or until cooked. Stir occasionally to prevent it from burning.
  4. Chakalaka: If you enjoy mealie pap with a sauce, prepare this while the pap cooks.
  5. 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.
  6. Serve pap warm or at room temperature with the chakalaka sauce or maas as a side dish.


  1. 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.
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