Eswatini (Swaziland) • Africa • easy • 25 mins
Eswatini (Swaziland) Mealie Meal
Description
Mealie Meal is a staple dish in Eswatini, made from ground maize. It is often served as a porridge or a side dish, symbolizing sustenance and community, and is a fundamental part of the Swazi diet.
Ingredients
- 2 cups maize meal
- 4 cups water
- 1 teaspoon salt
- 1 tablespoon butter (optional)
Instructions
- In a large pot, bring 4 cups of water to a boil.
- Once boiling, add 1 teaspoon of salt.
- Gradually whisk in the maize meal to prevent lumps from forming.
- Reduce the heat to low and stir continuously for about 10-15 minutes until the mixture thickens and pulls away from the sides of the pot.
- If desired, stir in 1 tablespoon of butter for added richness.
- Serve hot, either as a porridge or as a side dish with vegetables or meat.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: gluten-free, vegetarian
Health Benefits
Mealie Meal is primarily made from maize meal, which is rich in carbohydrates and provides a good source of energy. It is gluten-free, making it suitable for individuals with gluten sensitivities, and is naturally vegetarian, supporting plant-based diets. The dish can be fortified with additional nutrients by incorporating vegetables or proteins, enhancing its overall nutritional profile. Additionally, maize is a staple food in many African cultures, promoting food security and traditional dietary practices.
Cultural Significance
Mealie Meal is deeply rooted in Swazi culture, often consumed daily and served during communal meals. It represents the agricultural heritage of the Swazi people, showcasing the importance of maize in their diet and economy.
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