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Samp and beans, or Umngqusho in Xhosa, is a staple and favorite starch dish across South Africa, it is also said to be the late Nelson Mandela’s favorite dish.
With a side of chakalaka or on its own, this traditional South African favorite is a must-try. Soak the beans overnight for the best results.
Tradition is important to many South Africa and that’s why they hold onto and share their traditions and dishes from generation to generation and guest to guest. Few flavors truly grasp the spirit of South Africa as much as Xhosa dishes, and that’s why it is widely loved.
What is Samp and Beans?
South Africans are familiar with both samp and beans. It’s delicious, inexpensive, and completely gratifying. This traditional South African staple is fantastic whether served simple or braised, and makes a great side dish.
By adding lamb or steak, samp and beans can simply be transformed into a luxurious supper. The mixture is quite tasty, and it will leave you feeling satisfied and toasty. Samp is simply dried and pounded maize kernels that have been sliced into big bits. It is not fine in the same way that mealie-meal is.
Samp, on its own is an African food consisting of dried corn kernels that have been pounded and chopped until broken, but not as finely ground as mealie-meal or mielie rice.
The coating around the kernel loosens and is removed during the pounding and stamping process. It is eaten across South Africa and by the Lozi and Tonga people of Zambia with sugar and sour milk.
It can also be served with gravy and various additives. It is cooked with beans in the Xhosa variant of umngqusho and sometimes eaten with chakalaka. It can also be served with beef, lamb, and poultry and in stuffings.
Is Samp and Beans Healthy?
Generally, beans and other pulses may aid in the prevention of chronic illnesses like heart disease, cancer, and obesity.
Samp and beans are abundant in fiber, which may help to minimize fat absorption in the diet. Because legumes, such as dry beans, have a low glycemic index, they may be acceptable for diabetics.
Traditional samp and beans have been shown to reduce the risk of Type 2 diabetes. This is because to the low Glycemic Index of samp and beans. Such foods assist the body maintain stable blood glucose levels by making you feel satiated for longer. This reduces cravings and helps you maintain a healthy weight.
Fibre-rich foods like samp and beans help to improve intestinal health. Your gut and immune system are inextricably intertwined, and a healthy gut aids your body’s ability to fight disease. Traditional grains and beans include fiber, which may help strengthen your immune response indirectly by improving digestive health.
Overall, because samp and beans are plant-based, they improve intestinal health, which can help your immune system respond more effectively.
Samp and Beans
Ingredients
- 1 cup of samp (soaked overnight)
- 1 cup of sugar beans (soaked overnight)
- 500g cubed soft beef shin
- 2 large onions (finely chopped)
- 3 tsp crushed garlic
- 2 Tbsp cooking oil of your choice
- 2 chili beef Knorrox stock cubes (diced or crumbled)
- 1.5 litres of water brought to the boil
- 2 tsp powdered Paprika
- 1 Tbsp of mild curry powder
- 4 large carrots finely grated
- 2 bay leaves
- 1 can of chopped tomatoes
- Salt and pepper to taste
Instructions
- In a heavy-based, large saucepan, heat the oil and fry the onions and garlic until tender.
- Add the cubed soft beef skin and bones and allow to brown before adding in the crumbled stock cubes, bay leaves, and water.
- Drain the samp and beans from the soaking and add to the pot along with the Paprika, curry powder, grated carrots and can of chopped tomatoes.
- Cover and allow to simmer on a low heat for about two hours, stirring occasionally to avoid burning, until the samp and beans are soft and a thick, rich gravy has formed.
- Taste test the gravy and add salt and pepper to your liking, then allow to simmer for a further 30 minutes.
