Pap with Spicy Tomato and Onion Stew
This dish of pap with tomato and onion stew combines the benefits of several healthy ingredients:
Pap (Maize Meal)
It is a good source of carbohydrates for sustained energy. Some brands incorporate vitamins and minerals, such as iron and vitamin A, to enhance the product’s nutritional value.
Tomatoes
Rich in lycopene, an antioxidant that may help protect against heart disease and certain cancers [healthline.com]. They’re also a good source of Vitamin C, essential for immune function and collagen production.
Onions
Contains quercetin, another antioxidant with anti-inflammatory properties.
Garlic
Lowers blood pressure and cholesterol.
Here’s a breakdown of some potential health benefits:
Energy Source
The carbohydrates in pap provide readily available energy for your body.
Heart Health
Combining tomatoes, onions, and garlic may facilitate a healthy heart by reducing inflammation and lowering blood pressure and cholesterol.
Immune System Support
Vitamin C from tomatoes and possibly added fortification in pap can help support a healthy immune system.
Digestive Health
The fibre content in maize meals can aid digestion and promote regularity.
Remember:
The specific health benefits will depend on the ingredients used and portion sizes.
Nutritional Value
It is challenging to pinpoint the exact nutritional value of this recipe due to variations in ingredients and portion sizes.
However, we can make a general estimate based on standard serving sizes:
Pap
1 cup of maize meal provides roughly:
- Calories: 327 kcal
- Carbs: 86% (around 280g)
- Protein: 8% (around 26g)
- Fat: 6% (around 20g)
- Fibre: 18% of Daily Value (DV)
- Iron: 47% of DV
- Vitamin A: 35% of DV (depending on fortification)
- Tomato and Onion Stew
- Here’s an approximate breakdown for a basic version:
- Calories: will vary depending on the oil used, but a tablespoon is around 120 kcal. Vegetables typically add minimal calories.
- Carbs: Tomatoes and onions contribute some carbs, around 20g.
- Protein: Minimal protein content from vegetables.
- Fat: Depends on the oil used, but one tablespoon adds 14g of fat.
- Vitamins and minerals: Tomatoes provide Vitamin C and lycopene. Onions offer some Vitamin C and quercetin.
Putting it Together
Assuming you have a 1:1 ratio of pap to stew, a serving could have:
- Calories: Around 450 kcal (depending on oil)
- Carbs: High, around 300g
- Protein: Moderate, around 30g
- Fat: Moderate, potentially around 30g, depending on oil
- Fiber: Good source of maize meal
- Vitamins and minerals: Vitamin A, C, iron, and some antioxidants from vegetables.
Important to Note
These values are a rough estimate.
Portion sizes can significantly impact calorie intake.
For a more accurate breakdown, consider using a recipe calculator or nutritional information for the specific brands of ingredients you choose.
This recipe combines creamy pap with a flavorful and slightly spicy tomato and onion stew for a satisfying South African-inspired dish.
Pap with Spicy Tomato and Onion Stew
Ingredients
- 1 cup maize meal (also known as samp or mielie-meal) (For Pap)
- 4 cups water
- 2 tbsp vegetable oil For preparing Spicy Tomato and Onion Stew)
- 1 large onion, chopped
- 1 green chilli pepper, chopped (optional)
- 4 Four cloves garlic, minced
- 400 gm can diced tomatoes
- 1 cup chopped fresh tomatoes (or another can of diced tomatoes)
- 1 tbsp of tomato paste
- 1 tbsp of dried thyme
- 1/2 tbsp teaspoon paprika
- Salt and black pepper totaste.
Instructions
- Heat water in a pot until it boils over medium heat. Add salt. (For Pap)
- Gradually whisk in the maize meal until it forms a thick porridge. Lower the heat and let it simmer for 10-15 minutes, stirring occasionally, until the pap is cooked to your liking. If it gets too thick, add a bit more boiling water.
- Warm up some oil in a big skillet on medium heat. Add the onion and green chilli pepper (if using) and cook until softened and translucent, about five minutes. (For tomato and onion stew)
- Add the garlic and give it another minute, stirring constantly, until fragrant.
- Stir in the diced tomatoes, fresh tomatoes (if using), tomato paste, thyme, and paprika. Season with salt and pepper.
- Simmer and cook for 15-20 minutes until the sauce thickens slightly. Taste and adjust seasonings as needed.
- Spoon the hot pap into bowls and top generously with the tomato and onion stew. (and serve)