Evidence-Based WFPB Pap and Beans Recipe

This recipe is naturally high in fibre, complex carbohydrates, and plant-based protein, offering a complete and satisfying meal.

Part 1: Whole Grain Pap (The Starch Base)

WFPB Principle: Using whole grain maize meal ensures maximum fibre and nutrient retention.

Ingredients:

• $1$ cup Whole Grain Maize Meal (e.g., stone-ground or coarse-texture whole-grain mielie meal. Avoid highly refined, ‘instant’ white maize meal.)
• $4-5$ cups Water (or vegetable broth for more flavour)
• $1/2$ teaspoon Salt (optional, or to taste)

Instructions:

1. Boil Water: Bring $4$ cups of water (or broth) and salt to a rolling boil in a heavy-bottomed pot.
2. Mix Slurry: In a separate bowl, mix the maize meal with the remaining $1$ cup of cold water to create a smooth slurry.
3. Add to Pot: Slowly pour the maize meal slurry into the boiling water, stirring continuously with a wooden spoon or whisk to prevent lumps.
4. Cook: Reduce the heat to low, cover the pot, and let it simmer for $30-45$ minutes. Stir every $5-10$ minutes, especially towards the end, to prevent sticking. The pap is ready when it is thick, smooth, and has a rich, earthy aroma.

Part 2: Savory WFPB Bean and Vegetable Stew (The Flavor)

WFPB Principle: Flavour is built using nutrient-dense vegetables, herbs, spices, and a touch of healthy fat from whole foods (like nuts or seeds, if desired, though often unnecessary).

Ingredients:

• 2 cans (15 oz each) or $3$ cups cooked Canned Beans (e.g., Kidney, Black, or Brown Speckled Beans – Rinsed and drained)
• 1 large Onion, diced
• 3 cloves of Garlic, minced
• 1 medium Carrot, diced
• 1 cup Celery, diced
• 1 cup Bell Pepper (any colour), diced
• 1 (14.5 oz) can Diced Tomatoes (no added salt/sugar)
• 1 cup Vegetable Broth (low sodium, oil-free)
• Spices:
  • 1 teaspoon Smoked Paprika (or regular paprika)
  • 1/2 teaspoon Cumin
  • 1/4 teaspoon Turmeric (for colour and anti-inflammatory benefits)
  • Pinch of Chilli Powder or Cayenne (optional, for heat)
  • Black Pepper to taste
• Finishing/Garnish:
  • 1 handful Fresh Spinach or Kale, chopped (stir in at the end for greens)
  • Fresh Cilantro or Parsley, chopped

Instructions:

1. Water Sauté: Heat a large pot or pan over medium-high heat. Add the diced onion along with $2-3$ tablespoons of water or vegetable broth. Cook for $5$ minutes, stirring occasionally, until the onion softens (use more broth/water as needed to prevent sticking).
2. Aromatics: Add the garlic, carrot, and celery. Cook for another $5$ minutes.
3. Spices: Stir in all the spices (paprika, cumin, turmeric, chilli powder/cayenne, and black pepper) and cook for $1$ minute until fragrant.
4. Simmer: Add the diced tomatoes, bell pepper, vegetable broth, and rinsed beans. Bring the mixture to a low boil, then reduce the heat to a simmer.
5. Thicken & Flavour: Let the stew simmer, uncovered, for $15-20$ minutes, allowing the flavours to meld and the sauce to reduce and thicken slightly. If you prefer a thicker sauce, you can mash a portion of the beans against the side of the pot.
6. Greens: Stir in the chopped spinach or kale and cook just until wilted (about $1-2$ minutes).
7. Serve: Ladle a generous serving of the bean stew over the whole grain pap. Garnish with fresh herbs.

WFPB Notes for Maximum Health

• Oil-Free Cooking: Sautéing is done with water or broth, eliminating refined oils (e.g., vegetable, canola, olive oil), a key tenet of WFPB nutrition.
• Whole Grains: The choice of whole grain maize meal maximises the fibre and micronutrient content.
• Legumes: Beans are a powerhouse of protein and fibre, central to a WFPB diet.¹
• Nutrient Density: The recipe incorporates a wide variety of vegetables (onion, garlic, carrot, celery, bell pepper, tomatoes, and greens) to maximise vitamin and antioxidant intake.