Umngqusho Samp And Beans Recipe

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Umngqusho Samp And Beans
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  • 500 g cracked corn ( needs to be in pieces)
  • 500g harricot beans or black eyed beans or sugar beans
  • 2 cloves garlic, crushed
  • 1 tsp whole cloves
  • 1 tsp allspice
  • oil
  • 1 tsp nutmeg
  • 2 tbsp butter (optional)


  1. Pour off the water after soaking and place the samp and bean mix in a large saucepan.
  2. Cover with water and simmer slowly until the samp and beans are nearly soft and most of the water has evaporated. (Add extra water if necessary.) Season well with salt.
  3. In the meantime sauté the onion and garlic in a little oil until soft. Add the cloves and allspice.
  4. Add the onion mixture to the beans and continue to simmer until the samp mix is completely soft.
  5. Season with nutmeg and black pepper and extra salt to taste if necessary.
  6. Stir in the butter.
  7. Serve hot with meat and gravy if desired.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 74.71 Kcal (313 kJ)
Calories from fat 26.12 Kcal
% Daily Value*
Total Fat 2.9g 4%
Cholesterol 6.11mg 2%
Sodium 8.98mg 0%
Potassium 172.96mg 4%
Total Carbs 11.92g 4%
Sugars 2.45g 10%
Dietary Fiber 2.04g 8%
Protein 1.81g 4%
Vitamin C 5.3mg 9%
Iron 0.5mg 3%
Calcium 9.5mg 1%
Amount Per 100 g
Calories 98.5 Kcal (412 kJ)
Calories from fat 34.44 Kcal
% Daily Value*
Total Fat 3.83g 4%
Cholesterol 8.05mg 2%
Sodium 11.83mg 0%
Potassium 228.03mg 4%
Total Carbs 15.72g 4%
Sugars 3.23g 10%
Dietary Fiber 2.69g 8%
Protein 2.38g 4%
Vitamin C 7mg 9%
Iron 0.7mg 3%
Calcium 12.5mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 1.3
  • 2

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol,
  • good source of fiber

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