Isijingi — pumpkin and mealie-meal porridge

Name: Isijingi — pumpkin and mealie-meal porridge
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 portions

Isijingi is a soft porridge of pumpkin cooked into maize meal, long made in rural Southern African kitchens. It is gentle to eat and inexpensive to make.

Prep: 10 min
Cook: 35 min
Total: 45 min
Portions: 4

Easy
Pregnancy
Vegetarian
Budget-friendly
Store-cupboard

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Dairy-free alternative: use fortified soya milk instead of low-fat milk

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Simmer the pumpkin in the water for about 20 minutes until very soft, then mash it in the pot.
Step 2. Sprinkle in the maize meal while stirring so it does not lump.
Step 3. Cook on a low heat for 12–15 minutes, stirring often, adding the milk gradually until the porridge is soft and thick.
Step 4. Season with a pinch of salt and the cinnamon, and serve warm.

Allergens for your selection

Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Use pasteurised milk, maas and dairy products in pregnancy, and avoid unpasteurised (raw) milk and soft mould-ripened cheeses.
Cook meat, chicken, fish and eggs right through — no pink meat, no runny yolks.
Wash all fruit, vegetables and leafy greens in clean water, and wash your hands, boards and knives between raw and cooked food.
Avoid liver and liver products such as liver pâté in pregnancy because of their high vitamin A content.
Cool, chill and reheat food once only. Where power supply is unreliable, cook smaller amounts more often rather than storing cooked food.
Speak to your doctor, midwife or a registered dietitian about supplements and about any food you are unsure of.
Combining protein, fibre and minimally processed starch makes a meal more filling and releases energy more gradually. No single food or recipe improves fertility or guarantees conception. Individual dietary advice should come from a registered dietitian or your doctor.

Allergens

Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Sources

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Nutrition information for the public — Association for Dietetics in South Africa (ADSA), reviewed 7 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 7 September 2026