Samp and beans are two simple ingredients, but they make one amazing dish when they get together. This humble comfort food has been nourishing South Africans for generations. It’s more than just delicious, it’s also packed with fibre and protein, making it a healthy option for any meal.
This traditional food symbolises our heritage, a reminder of where we come from and who we are. It’s more than just a plate of food – it’s a connection to our roots.
According to chef Zovuyo Vika, based in Muizenberg, Cape Town, village elders prepare umngqusho/samp and beans with simplicity – just with water, salt, and cooking oil. Despite the minimal ingredients, the result is a delicious and satisfying dish.
Vika suggests a balanced approach, recommending the incorporation of leafy green vegetables, orange-roasted veggies, and meat alongside your samp and beans. She emphasises the importance of remembering that we eat for both energy and health.
A mountain-sized bowl of samp and beans might not be the answer; moderation is key.
“It’s about finding that perfect harmony between simplicity, balance, and flavour.”
Chef Zovuyo Vika
Vika highlights the versatility of umngqusho, making it easy for everyone to cook it. For instance, adding a tin of fish, vegetables, or chicken soup on the side can bring variety and additional nutrients to the meal.
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Prioritise your digestive health
Chef Siphe Ntsabo from Parklands in Cape Town recommends indulging in samp and beans earlier in the day. The samp texture takes time to digest, making it an ideal daytime dish rather than an evening meal.
Adding mince and vegetables to the dish can make it more filling and nutritious. The dish is also vegan-friendly, making it suitable for a variety of dietary preferences, says Ntsabo.
She suggests serving it with tuna salad, or a well-known relish made from tomatoes and onions.
“Preparing umngqusho is a breeze – just one pot does the trick, and all you need on the side is your preferred protein and veggies.”
Chef Siphe Ntsabo
Full of essential nutrients
According to Mpho Tshukudu, a registered dietitian, cookbook author, and spokesperson for the Association for Dietetics in South Africa (Adsa), adding ground nuts, peanuts, and jugo beans (Bambara nuts) to samp creates a nutritionally balanced meal.
Tshukudu explains that samp provides carbohydrates, fibre, and B vitamins, while beans contribute fibre, low glycemic carbohydrates, protein, folate, and minerals such as iron, potassium, and magnesium.
Moreover, she highlights that ground nuts and peanuts bring in protein, unsaturated fatty acids, B vitamins, and essential minerals like iron, calcium, and magnesium. The presence of magnesium and calcium is particularly valuable for promoting bone health and muscle function.
Supporting a balanced diet
To prepare a balanced meal using samp and beans, it’s wise to consider the nutritional composition of these foods. They are a good source of carbohydrates, plant protein, and fats, which all work together to deliver essential amino acids, lower blood sugar levels, improve satiety, and support gut health, explains Tshukudu.
For a protein, fibre, and fat boost, incorporate additional nuts and beans. Tshukudu highlights that an equal proportion of beans to samp is optimal. She underscores that reducing the bean quantity would result in higher carbohydrate content and lower protein, potentially affecting blood sugar balance and satiety levels.
“Nuts also add protein and fats to improve satiety, low blood glucose levels, and add a delicious nutty taste that is essential for the satiety, especially when it is eaten without animal protein,” she adds.
Tshukudu recommends enjoying samp and beans as a main dish, with green leafy vegetables, a savoury tomato and onion gravy, and stewed meat. Samp can also be eaten for breakfast with milk or sour milk.
With so many options for enjoying samp and beans, it’s easy to incorporate them into a nutritious and satisfying diet!
Enjoy this umngqusho recipe by Mpho Tshukudu and Anna Trapido.
Modernised Tshidzimba from the cookbook: Eat Ting
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Modernised Tshidzimba
Ingredients
- ½ cup dried sugar beans
- 1 cup samp
- 1 teaspoon salt
- ½ cup raw peanuts
- 1 onion finely chopped
- 3 cloves garlic finely chopped
- 2 Tbsp olive oil
- Salt and pepper
- 1 Tbsp butter
- 2 Tbsp parsley
- 1 cup oven-roasted cherry tomatoes
- ½ caramelised red onion, to garnish
Instructions
Rinse the beans and samp separately and then soak in separate bowls overnight. Drain and discard the water. Place the beans and samp in a pot, add ½ litres water and bring to the boil.
Reduce the heat and simmer for 3 hours. Add more water if necessary, not allow samp and beans to stick to the pot for lack of water. Roast the peanuts in a frying pan or 180*C oven until golden brown.
Sauté the onion and garlic in the olive oil. Drain and rinse the cooked beans and samp. Add the onion and garlic mixture, and the roasted peanuts to the beans and samp. Mix well, season to taste and stir in the butter and parley.
Serve warm, topped with roasted tomatoes and caramelised onion.
TIP: Thsidzimba is a traditional Venda dish of samp and njugo beans (Vigna subterranean; also known as Bambara ground nuts) with peanuts. The combination of plant proteins makes it a complete meal.
