South African chakalaka and pap

Ingredients

• 350 g fine cornmeal for pap
• 1.2 l water
• to taste fine salt
• 3 tbsp sunflower oil
• 1 piece yellow onion
• 2 cloves garlic cloves
• 15 g fresh ginger
• 3 pieces carrots
• 2 pieces red or yellow bell peppers
• 250 g white cabbage
• 400 g canned crushed tomatoes
• 400 g cooked white or red kidney beans, drained
• 1 tbsp mild curry powder
• 1 tsp smoked paprika
• to taste fresh chili or chili powder
• 1 tbsp apple cider vinegar
• 1 tsp brown sugar
• 0.5 bunches fresh cilantro

Method

1. Thinly slice the onion, mince the garlic and ginger, grate the carrots, cut the bell peppers into strips and finely slice the cabbage; everything must be ready before turning on the heat, as the aromatic base colors quickly.
2. Heat the oil in a large sauté pan, then sauté the onion until it becomes soft, glossy and slightly golden around the edges.
3. Add the garlic, ginger, mild curry, smoked paprika and chili; stir until the spices smell distinctly warm and toasted, without letting them blacken.
4. Add the carrots, bell peppers and cabbage, salt lightly, then cook, stirring, until the vegetables begin to soften while still retaining some color.
5. Pour in the crushed tomatoes, vinegar and brown sugar; let simmer uncovered until the sauce thickens, becomes glossy and gently clings to a spoon.
6. Fold in the drained beans and continue cooking until they are heated through and the chakalaka is thick, neither dry nor watery; adjust the salt and chili at the end of cooking.
7. While the chakalaka simmers, bring the salted water to a simmer in a saucepan, rain in the cornmeal while whisking, then cook, stirring, until you get a dense, smooth porridge with no dry grains.
8. Cover the pap off the heat so it firms up slightly, then serve hot with the chakalaka on top or on the side, finished with fresh cilantro if using.

Nutrition

Per serving

Energy

622 kcal

Protein

18.41 g

Carbohydrate

103.21 g

Fat

14.15 g

Fibre

16.07 g

Calcium

146.91 mg

Iron

4.41 mg

Magnesium

84.53 mg