Samp and Beans (umngqusho)
Southern African • Africa
About Samp and Beans (Umngqusho)
Xhosa dish of dried maize kernels stewed with sugar beans — Nelson Mandela's favorite.
How to Make Samp and Beans (Umngqusho) (Traditional & Healthy Version)
Samp and Beans, known locally as Umngqusho, is a beloved staple from southern Africa. This hearty vegan dish combines cracked corn kernels (samp) with creamy sugar beans, creating a comforting and satisfying meal that has nourished generations. Traditionally enjoyed in South Africa, Umngqusho is famous for its rich history, deep flavors, and wholesome ingredients. The dish is celebrated for its simplicity and nutritional balance, making it an ideal option for those seeking a healthy, plant-based meal. Samp and Beans is often served at family gatherings, communal events, or as a daily meal, reflecting its importance in African food culture. The subtle, earthy taste of the beans pairs perfectly with the slightly nutty, chewy texture of samp, while aromatic vegetables and spices elevate the overall flavor. With its natural ingredients and minimal oil, Umngqusho is a great choice for anyone interested in authentic African cuisine that aligns with modern health goals.
Ingredients(for 1 generous bowl per serving)
- 1 cup Samp (cracked dried corn) (also called 'stampmielies')
- 1 cup Sugar beans (or red speckled beans)
- 1 medium Onion (finely chopped)
- 1 large Carrot (diced) - optional
- 1 large Tomato (chopped) - optional
- 2 cloves Garlic (minced)
- 1 Bay leaf - optional
- 1 tsp Salt (to taste)
- 1/2 tsp Black pepper (freshly ground) - optional
- 4 cups Vegetable broth or water (for cooking)
- 1 tbsp Olive oil (or canola oil) - optional
Instructions
- 1
Soak samp and sugar beans overnight in plenty of water, or for at least 6 hours. Drain and rinse before cooking.
Overnight
Soaking reduces cooking time and improves digestibility.
- 2
Place soaked samp and beans in a large pot. Add 4 cups of vegetable broth or water and bring to a boil.
10 minutes
Use low-sodium broth for extra flavor without added salt.
- 3
Reduce heat to a simmer, add the bay leaf, and cook uncovered for 60-90 minutes, stirring occasionally, until the beans and samp are tender.
90 minutes
Skim off any foam that forms on the surface.
- 4
In a separate pan, heat olive oil over medium heat. Sauté onions until translucent, then add garlic, carrots, and tomato. Cook for 5-7 minutes until softened.
7 minutes
Add a splash of water if the vegetables stick.
Why This Dish is Healthy
This dish offers a complete meal that is filling yet low in calories, supporting weight management and blood sugar control. The combination of samp and beans ensures a steady release of energy without rapid spikes in glucose levels. Cooking with olive oil and plenty of vegetables boosts micronutrient intake, while the absence of animal products reduces unhealthy fats. Samp and Beans is an excellent choice for anyone pursuing a nutrient-dense, whole foods diet.
Samp and Beans (Umngqusho) is rich in complex carbohydrates, plant-based protein, and dietary fiber, which support digestive health and provide sustained energy. The beans add essential amino acids, iron, folate, and potassium, while the vegetables contribute vitamins A and C, antioxidants, and minerals. The dish is naturally low in fat, with minimal saturated fats, and contains no cholesterol, making it heart-friendly and suitable for vegan and vegetarian diets.
Pro Tips
- 💡Tip 1: Soak samp and beans well to reduce cooking time and improve texture.
- 💡Tip 2: Add a pinch of smoked paprika or curry powder for extra depth.
- 💡Tip 3: For a richer flavor, simmer with a bay leaf or fresh thyme.
Storage & Serving
Store cooled leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if needed to restore creaminess.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 130.0 kcal |
| Protein | 6.2 g |
| Carbohydrates | 24.0 g |
| Total Fat | 1.8 g |
| Fiber | 4.2 g |
