Discover the authentic recipe for Tingilane, a flavorful South African stew made with tender beef or oxtail, slow-cooked to perfection. Served with pap, this rich, hearty dish is perfect for a comforting meal. Learn how to prepare this traditional dish with simple ingredients and step-by-step instructions.

Ingredients:

- 1.5 kg oxtail or beef tail, chopped

- 2 tablespoons vegetable oil

- 1 large onion, chopped

- 2 garlic cloves, minced

- 2 carrots, sliced

- 2 tomatoes, chopped

- 1 tablespoon tomato paste

- 1 bay leaf

- 1 teaspoon paprika

- 1 teaspoon ground black pepper

- 1 teaspoon salt (to taste)

- 4 cups beef broth or water

- 2 cups pap (maize meal) for serving

Instructions:

Prepare the meat: In a large pot, heat the oil over medium-high heat. Brown the oxtail or beef tail pieces on all sides, then remove and set aside.

Sauté vegetables: In the same pot, sauté the onions, garlic, and carrots until the onions are translucent, about 5 minutes.

Add tomatoes and spices: Stir in the chopped tomatoes, tomato paste, bay leaf, paprika, black pepper, and salt. Cook for another 2-3 minutes until fragrant.

Cook the stew: Return the oxtail or beef to the pot. Add the beef broth or water, making sure the meat is submerged. Bring to a boil, then reduce the heat to low. Cover and simmer for 2-3 hours until the meat is tender and falls off the bone.

Prepare the pap: While the stew is simmering, cook the pap according to the package instructions.

Serve: Once the stew is ready, serve hot with a side of pap. Enjoy the rich and savory flavors of this traditional dish!

Note: For best results, slow-cook the stew to allow the flavors to deepen.

Nutritional Values

Oxtail or Beef Tail (1.5 kg, chopped) 

 - Calories: 250 kcal  

 - Protein: 23g  

 - Fat: 18g  

 - Rich in: Iron, Zinc, B Vitamins (especially B12), Collagen

Benefits:  

 - High Protein: Provides essential amino acids for muscle growth and repair.  

 - Collagen: Rich in collagen, which supports joint health and skin elasticity.  

 - Iron and Zinc: Important for immune function and oxygen transport.  

 - B Vitamins: Support metabolism, nerve function, and red blood cell production.

Vegetable Oil (2 tablespoons)  

 - Calories: 120 kcal  

 - Fat: 14g (of which 2g is saturated fat)

Benefits:  

 - Healthy Fats: Provides essential fatty acids needed for brain function and cell health.  

 - Cooking Versatility: Helps with cooking and flavor enhancement.  

 - Use in moderation: Excessive consumption can lead to an imbalance in fat intake.

Large Onion (1, chopped)  

 - Calories: 45 kcal  

 - Carbohydrates: 11g  

 - Fiber: 2g  

 - Rich in: Vitamin C, Vitamin B6, Manganese, Antioxidants

Benefits:  

 - Immune Support: High in Vitamin C, which supports the immune system.  

 - Antioxidants: Contains quercetin and other antioxidants that reduce inflammation and support heart health.  

 - Digestive Health: Provides dietary fiber that aids in digestion.

Garlic Cloves (2, minced)  

 - Calories: 4 kcal  

 - Carbohydrates: 1g  

 - Rich in: Allicin, Vitamin C, B Vitamins, Manganese

Benefits:  

 - Immune System: Allicin has antibacterial and antiviral properties that help boost the immune system.  

 - Heart Health: May help lower blood pressure and reduce cholesterol levels.  

 - Anti-Inflammatory: Provides anti-inflammatory benefits.

Carrots (2, sliced)  

 - Calories: 50 kcal  

 - Carbohydrates: 12g  

 - Fiber: 3g  

 - Rich in: Vitamin A (from beta-carotene), Vitamin K, Potassium

Benefits:  

 - Eye Health: High in beta-carotene, which supports vision and overall eye health.  

 - Digestive Health: Fiber aids in digestion and prevents constipation.  

 - Immune Support: Vitamin A supports immune function.

Tomatoes (2, chopped)  

 - Calories: 32 kcal  

 - Carbohydrates: 7g  

 - Fiber: 2g  

 - Rich in: Vitamin C, Potassium, Lycopene

Benefits:  

 - Antioxidant Properties: Lycopene has antioxidant properties that may reduce the risk of chronic diseases.  

 - Heart Health: Potassium supports heart health by managing blood pressure.  

 - Immune Support: Vitamin C boosts the immune system.

Tomato Paste (1 tablespoon)  

 - Calories: 13 kcal  

 - Carbohydrates: 3g  

 - Rich in: Lycopene, Vitamin C

Benefits:  

 - Flavor Enhancement: Adds rich flavor and color to dishes.  

 - Nutrients: Concentrated source of lycopene and vitamins, contributing to overall health.

Bay Leaf (1)  

- Nutritional Values: Minimal calories and nutrients due to usage in small quantities.  

Benefits:  

 - Digestive Health: Can aid in digestion and reduce bloating.  

 - Flavor: Adds aromatic flavor to dishes.

Paprika (1 teaspoon)  

 - Calories: 6 kcal  

 - Carbohydrates: 1g  

 - Rich in: Vitamin A, Antioxidants

Benefits:  

 - Immune Support: Rich in Vitamin A and antioxidants, which support immune function.  

 - Anti-Inflammatory: Contains capsaicin, which has anti-inflammatory properties.

Ground Black Pepper (1 teaspoon)  

 - Calories: 6 kcal  

 - Carbohydrates: 1g  

 - Rich in: Piperine

Benefits:  

 - Digestive Health: Enhances digestion and improves nutrient absorption.  

 - Antioxidants: Contains piperine, which has antioxidant and anti-inflammatory benefits.

Salt (1 teaspoon, to taste) 

 - Sodium: 2,300mg (daily recommended limit)

Benefits:  

 - Electrolyte Balance: Maintains fluid balance and supports nerve and muscle function.  

 - Moderation is Key: Excessive intake can lead to health issues like high blood pressure.

Beef Broth or Water (4 cups)  

 - Calories: 15-30 kcal (varies with preparation)  

 - Protein: 2-4g  

 - Sodium: 500-1,000mg

Benefits:  

 - Flavor: Adds depth of flavor to the dish.  

 - Nutrients: Provides some vitamins and minerals, especially if homemade.

Pap (Maize Meal, 2 cups)  

 - Calories: 180 kcal  

 - Carbohydrates: 40g  

 - Protein: 4g  

 - Fiber: 4g  

 - Rich in: Iron, Magnesium, B Vitamins

Benefits:  

 - Energy Boost: Provides a good source of carbohydrates for energy.  

 - Digestive Health: The fiber helps with digestion and prevents constipation.  

 - Gluten-Free: Suitable for those with gluten sensitivity or celiac disease.

This meal combines nutritious ingredients, offering a balance of protein, vitamins, and minerals. The beef or oxtail provides protein and essential nutrients, while the vegetables contribute vitamins and antioxidants. The seasoning enhances flavor while also offering additional health benefits. Pap serves as a filling, nutritious side that complements the stew.