Umngqusho – Samp & Beans

⏱ 180 min · Serves 6

A deeply comforting South African staple, umngqusho is slow-cooked samp and sugar beans simmered together until gloriously thick and creamy. Simple, satisfying and utterly soul-warming, this dish is a celebration of humble ingredients doing extraordinary things.

Per serving: 412 kcal · 18.0g protein · 68.0g carbs · 8.0g fat

Ingredients

• 400g dried samp
• 300g dried sugar beans (or small white beans)
• 2 litres water, plus extra for soaking
• 2 tbsp vegetable oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• Salt and black pepper to taste
• 2 tbsp butter
• Fresh parsley, chopped, to serve

Method

1. Place the samp and sugar beans in separate large bowls. Cover each generously with cold water and soak overnight, or for at least 8 hours. Drain both.
2. Add the drained samp and beans to a large heavy-based pot. Cover with 2 litres of fresh water and bring to a boil over high heat. Skim off any foam that rises to the surface.
3. Reduce the heat to a gentle simmer, cover the pot, and cook for 1.5–2 hours, stirring occasionally, until both the samp and beans are completely tender and starting to break down. Add more water as needed to prevent sticking.
4. In a separate pan, heat the vegetable oil over medium heat. Sauté the onion for 8–10 minutes until soft and golden. Add the garlic, cumin and smoked paprika and cook for a further 2 minutes until fragrant.
5. Stir the onion mixture into the pot of samp and beans. Season generously with salt and black pepper. Continue to simmer uncovered for 20–30 minutes, stirring often, until the mixture is thick and creamy.
6. Stir in the butter for richness, taste and adjust seasoning. Serve hot, scattered with fresh parsley, alongside braised greens or grilled meat if desired.