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Samp & Beans (Umngqusho)

South African

Samp & Beans (Umngqusho)

A hearty traditional Xhosa dish of cracked maize and sugar beans. Comfort food at its finest.

~130 mintotal~352 kcalper serving~13g protein~57g carbs~7g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.

Ingredients

  • 1 cup samp (dried cracked maize)
  • 1 cup dried sugar beans or speckled beans
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 tbsp butter or oil
  • 1 bay leaf
  • Salt & pepper

Cooking Steps

  1. Soak samp and beans overnight in cold water.

  2. Drain and rinse. Place in a pot with fresh water and bay leaf. Simmer for 1.5–2 hours until tender.

  3. In a separate pan, sauté onion and garlic in butter. Stir into cooked samp and beans.

  4. Add salt, pepper, and optional spices.

  5. Serve as a hearty side or main dish.

Optional Enhancements

  • Add chilli or curry powder
  • Add morogo or spinach
  • Add beef stock or vegetable stock
  • Add tomatoes for richness

Plant & Growing Tips

  • Maize: Plant in spring in blocks for wind pollination; full sun and deep watering; pair with beans (Three Sisters)
  • Beans: Choose climbing or bush varieties; fix nitrogen; sow once soil warms; provide trellising for climbers
  • Onions: Plant early spring; Garlic: Plant in autumn; well-drained soil; weed regularly

Natural Pest Control

  • Companion planting maize + beans improves productivity
  • Use mulch to retain moisture for bean roots
  • Apply garlic or neem spray to deter beetles
  • Interplant basil or marigolds to minimise pest pressure

Harvest

  • Beans: Allow pods to dry fully on plant; shell and store in airtight jars
  • Maize: Harvest mature cobs once kernels are fully hard; dry further indoors
  • Onions: Harvest once tops turn brown

Storing & Freezing

Keeps 4 days refrigerated. Freezes well for 3 months. Reheat with a splash of water.

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