Podcast
Travel 
Vegan Recipes 
South African Samp and Beans (Umngqusho)
This traditional South African Samp and Beans (Umngqusho) recipe was shared by an amaXhosa friend. Samp, also known as cracked hominy, is cooked with black-eyed peas, vegetables, and spices to create a hearty and flavorful dish. While it takes time to cook, the delicious result is well worth the effort.
Simple Tasty Recipes
Ingredients for 4 Servings
-
2 cups
-
3 cups
-
1
-
2-3
-
1
-
2-3 tablespoons
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1-2
-
2-3 teaspoons
Time
Goes Great with
Method
- Mix and wash the samp and beans together.
- Place them in a large pot with 5-6 cups of water and cook until the samp and beans start becoming soft. Check on it every 30 minutes or so to see if more water is needed and when they begin to soften (do not wait until they are cooked through and too soft).
- Once the samp and beans are slightly soft but not fully done (when they look like they need about another 20-30 minutes left of cooking), drain some of the water if there is more than a few cups still cooking with it.
- Add everything else: the chopped vegetables (onion, potatoes, tomato), canola oil, salt, vegetable bouillon cubes, and curry powder.
- Cook for the remainder of the time until the beans are very soft, which usually takes another 20-30 minutes.
Notes:
Samp and beans can be, and are commonly, soaked overnight. However, this will still take 2 hours to cook and the flavor is not as good. Without pre-soaking, the samp and beans will take 3-4 hours to cook at medium heat. This recipe can take a lot of time, but it tastes great!
Serving info: Total recipe: 3295g · Yields 4 portions · Portion size: 824g
| Nutrient | Per 100g (or 100ml) | Per Portion | % Daily Value |
|---|---|---|---|
| Energy (kcal) | 117 | 960 | 48.0% |
| Carbohydrates (g) | 18.3 | 150.5 | 54.7% |
| ↳ of which sugars (g) | 1.1 | 8.8 | 17.6% |
| Dietary fiber (g) | 4.5 | 37.4 | 133.6% |
| Protein (g) | 5.1 | 42.3 | 84.6% |
| Total fat (g) | 1.5 | 12.1 | 15.5% |
| ↳ saturated (g) | 0.1 | 1.2 | 6.0% |
| ↳ monounsaturated (g) | 0.7 | 6.0 | |
| ↳ polyunsaturated (g) | 1.1 | 8.9 | |
| ↳ trans (g) | 0.0 | 0.0 | |
| Sodium (mg) | 103 | 846 | 36.8% |
| Calcium (mg) | 10 | 86 | 6.6% |
| Iron (mg) | 1.6 | 13.3 | 73.7% |
| Potassium (mg) | 116 | 954 | 20.3% |
| Vitamin C (mg) | 2.3 | 19.1 | 21.3% |
| Vitamin B12 (µg) | 0.0 | 0.0 | 0% |
Ingredient data sources
- Samp (cracked hominy) — 320g — Hominy, dry — USDA
- Black-eyed peas (cowpea) — 540g — Cowpeas, common, dry — USDA
- Onion — 110g — Onions, raw — USDA
- Potatoes — 450g — Potatoes, raw, skin eaten — USDA
- Tomato — 180g — Tomatoes, red, ripe, raw, year round average — USDA
- Canola oil — 35g — Oil, canola — USDA
- Vegetable bouillon cubes — 15g — Broth, vegetable, powder, prepared with water — USDA
- Curry powder — 5g — Curry powder — USDA
⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).
Goes Great with
35 mins
