AI-generated photo.
South African · Iconic, Cape · South Africa
Malva pudding
Malva pudding (malva pudding), a Cape plate from South Africa.
Pai editors’ mark 5 / 5
Plan, list, and collections
Malva pudding is cooked in Cape as its own plate, not as a copy of a restaurant menu. Bake a soft sponge and pour a warm butter sauce over it. Apricot jam is the usual sweetness. A cooked peach stands in for the jam. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
58
Health score
Rich, enjoy occasionally
Indulgent
Richness
Balanced
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 8%
- Carbs 62%
- Fat 31%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 6.8 g, under the 25 g mark.
Watch · Low sodium
About 485 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Watch · Pregnancy caution
Alcohol, liver, caffeine, a higher-mercury fish, or a soft cheese is in the required list.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Watch · Kid-friendly
Alcohol or liver is in the required list.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- All-purpose flour137 kcal
- Unsalted butter81 kcal
- Granulated sugar77 kcal
- Whole milk20 kcal
- Egg18 kcal
- Peach11 kcal
Glycemic load
Estimated glycemic load for this count: 40. The bands come from the ingredient table.
Portion
One serving, as written, is about 345 kcal.
Allergens. Egg, Gluten, Milk, Wheat
Make it healthier
Use half the butter
Half the butter grams stay out of the plate. The new figure subtracts those grams on the ingredient table.
About 305 kcal after the change.
Use half the granulated sugar
Half the sugar grams are left out, and the calories follow that cut on the table.
About 306 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 345 kcal | 17% |
| Protein | 6.8 g | 14% |
| Carbohydrate | 53.3 g | 19% |
| Fiber | 1.4 g | 5% |
| Total sugars | 23.9 g | 48% |
| Fat | 11.8 g | 15% |
| Saturated fat | 6.8 g | 34% |
| Cholesterol | 75 mg | 25% |
| Sodium | 485 mg | 21% |
| Potassium | 141 mg | 3% |
| Calcium | 145 mg | 11% |
| Iron | 2.2 mg | 12% |
| Magnesium | 16 mg | 4% |
| Zinc | 0.6 mg | 5% |
| Vitamin A | 113 mcg | 13% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.6 mcg | 3% |
| Vitamin E · estimate | 0.6 mg | 4% |
| Vitamin K | 2 mcg | 2% |
| Thiamin (B1) | 0.3 mg | 28% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin (B3) | 2.5 mg | 16% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate | 76 mcg | 19% |
| Vitamin B12 | 0.3 mcg | 13% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sugars are noticeable. A smaller portion changes the day.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
- Contains alcohol. Skip it in pregnancy and whenever you avoid alcohol, or use the swap.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
All-purpose flour1 cup150 g
Egg1 egg50 g
Whole milk0.5 cup126 ml
Granulated sugar0.4 cup80 g
Unsalted butter3 tbsp45 g
Peach1 peach100 g
Baking powder1.5 tsp6 g
Vanilla extract0.5 tsp3 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set the oven to 375°F / 191°C and leave it for 15 minutes so the rack is actually hot. Weigh all-purpose flour, egg, whole milk, granulated sugar, unsalted butter, peach, baking powder, vanilla extract, kosher salt. Malva pudding is cooked in Cape as its own plate, not as a copy of a restaurant menu. Bake a soft sponge and pour a warm butter sauce over it. Apricot jam is the usual sweetness. A cooked peach stands in for the jam. Amounts are for 4 from foods this library can count.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Malva pudding, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Malva pudding is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Malva pudding bakes evenly only when the center is not a dome of unmixed batter.
- 🇿🇦 South AfricaSouthern Africaicon-south-africa-malva-pudding-step-4
Malva pudding, step 5
Step 5 · Bake about 32 min
5Bake at 375°F / 191°C until this is true: A skewer in the center of Malva pudding comes out with a few moist crumbs, and the top springs back. Start checking at 32 minutes. Opening the door early drops the heat.
Bake about 32 min
- 🇿🇦 South AfricaSouthern Africaicon-south-africa-malva-pudding-step-5
Malva pudding, step 6
Step 6 · Cool 10 min
6Cool Malva pudding in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Malva pudding in this shot order and no other: batter or dough smoothed to the corners; broth poured from a height into a bowl; fish just turning opaque and flaking; a quiet simmer with small bubbles. Slate words for the editor: frost, sheen, grove, sable, fork, skillet, lacquer, bloom, nacre, cedar.
Cool 10 min
How you know it is done
A skewer in the center of Malva pudding comes out with a few moist crumbs, and the top springs back.
If it goes wrong
- Malva pudding looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Malva pudding spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Malva pudding completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Malva pudding is one of the plates people ask for by name from Cape.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Bake a soft sponge and pour a warm butter sauce over it. Apricot jam is the usual sweetness. A cooked peach stands in for the jam.
Allergens in the required list: Egg, Gluten, Milk, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.