South African Samp and Beans Umngqusho
Discover the heartwarming flavors of South Africa with this traditional Samp and Beans Umngqusho recipe, a beloved comfort food with deep cultural roots. Crafted from tender samp (cracked dried corn kernels) and creamy sugar beans, this slow-cooked dish is infused with aromatic spices like turmeric, paprika, and bay leaf, creating a richly flavored, wholesome meal. Simmered to perfection in vegetable stock and finished with a touch of garlic and onion, this hearty recipe is perfect for feeding a crowd or savoring over multiple meals. Not only is it naturally vegetarian and packed with plant-based goodness, but it also makes a versatile side dish or satisfying main course. Garnish with fresh parsley for a burst of color and serve it warm to enjoy the taste of authentic South African heritage in every bite. Keywords: South African Umngqusho, samp and beans recipe, traditional comfort food, vegetarian South African dishes, hearty plant-based meal.
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Recipe Information
Ingredients
- 2 cups samp (dried corn kernels)
- 1 cup sugar beans (or kidney beans, soaked overnight)
- 1 large onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, peeled and diced
- 5 cups vegetable stock
- 2 tablespoons vegetable oil (or butter)
- 1 teaspoon turmeric powder
- 1 teaspoon paprika
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons parsley, chopped (optional for garnish)
Instructions
Rinse the samp and sugar beans under cold water until the water runs clear. Soak them separately in water overnight (or for at least 6-8 hours).
After soaking, drain and rinse the samp and beans. Set aside.
Heat the vegetable oil (or butter) in a large pot over medium heat. Add the chopped onion and garlic, and sauté until translucent, about 5 minutes.
Stir in the diced carrot, turmeric, paprika, and bay leaf. Cook for another minute to release the spices' aroma.
Add the drained samp and beans to the pot, stirring to combine with the aromatics.
Pour in the vegetable stock, ensuring the samp and beans are fully submerged. Bring the mixture to a boil.
Reduce the heat to low, cover the pot with a lid, and simmer for 90-120 minutes, stirring occasionally to ensure nothing sticks to the bottom.
Check the samp and beans for tenderness. Add more water or stock if necessary during cooking if the liquid levels drop too low.
Season with salt and black pepper to taste during the last 15-20 minutes of cooking.
Once the samp and beans are soft and the mixture has thickened, remove the bay leaf and serve warm.
Garnish with freshly chopped parsley if desired. Enjoy your traditional South African Umngqusho!
Nutrition Facts
Calories |
2546 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.1 g | 58% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5354 mg | 233% | |
| Total Carbohydrate | 454.9 g | 165% | |
| Dietary Fiber | 62.6 g | 224% | |
| Total Sugars | 30.0 g | ||
| Protein | 79.4 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 339 mg | 26% | |
| Iron | 25.1 mg | 139% | |
| Potassium | 4665 mg | 99% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
