South Africa • Africa • easy • 55 mins
South Africa Pap en Sous
Description
Pap en Sous is a traditional South African dish consisting of maize porridge (pap) served with a rich tomato and onion sauce (sous). It is a staple food in many South African households, symbolizing comfort and nourishment, often enjoyed with braai or as part of a larger meal.
Ingredients
- 2 cups maize meal
- 4 cups water
- 1 teaspoon salt
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 cups diced tomatoes (fresh or canned)
- 1 teaspoon sugar
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions
- In a large pot, bring 4 cups of water to a boil. Add salt.
- Gradually stir in the maize meal, reducing heat to low. Stir continuously to prevent lumps.
- Cook for about 30 minutes, stirring occasionally until thickened.
- In a separate pan, heat vegetable oil over medium heat. Add chopped onion and garlic, sauté until translucent.
- Add diced tomatoes, sugar, paprika, salt, and pepper. Cook for about 10-15 minutes until the sauce thickens.
- Serve the pap in bowls topped with the tomato sauce and garnish with fresh parsley if desired.
Nutritional Information
Calories: 300 per serving
Servings: 4
Dietary: gluten-free, vegetarian
Health Benefits
Pap en Sous is rich in carbohydrates from maize meal, providing a good source of energy. The inclusion of tomatoes and garlic contributes vitamins C and A, antioxidants that may help boost the immune system and reduce inflammation. This dish is gluten-free and vegetarian, making it suitable for various dietary preferences while promoting a plant-based diet. Additionally, the use of vegetable oil adds healthy fats, supporting heart health.
Cultural Significance
Pap en Sous is a beloved dish in South Africa, often associated with family gatherings and communal meals. It reflects the agricultural heritage of the region, where maize is a staple crop. The dish is a symbol of hospitality and is commonly served at social events.
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