Morogo, butternut and pap

Name: Morogo, butternut and pap
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4 portions

Cooked morogo with onion and tomato, served with butternut and soft pap. A familiar plate made with well-washed, thoroughly cooked greens.

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Portions

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

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.

Step 1. Bring the water to the boil, stir in the maize meal, cover and cook on a low heat for about 30 minutes, stirring occasionally, until soft.
Step 2. Steam or boil the butternut until tender, about 15 minutes.
Step 3. Heat the oil in a pan and soften the onion for 5 minutes, then add the tomatoes and cook for 5 minutes.
Step 4. Add the washed morogo, cover and cook for 10–12 minutes until fully cooked and tender.
Step 5. Season with black pepper and serve with the pap and butternut.

No declarable allergens in the ingredients as currently selected.

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

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.
Wash morogo or spinach in several changes of clean water and cook it thoroughly.
Iron from plant foods such as beans, lentils, samp and leafy greens is absorbed less easily than iron from meat or fish. Eating them together with vitamin C-containing foods — tomato, pepper, orange or a squeeze of lemon — is a practical way to help absorption.
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.

No common declarable allergens are listed in this recipe's ingredients.

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

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Anaemia in women and children — World Health Organization, reviewed 7 September 2026
Five keys to safer food — World Health Organization, reviewed 7 September 2026