Umqusho

Umqusho, a beloved South African dish, is a hearty and flavorful blend of samp (dried corn kernels) and sugar beans, slow-cooked to tender perfection. This wholesome recipe, steeped in tradition, features a savory medley of onions, carrots, and garlic, seasoned with paprika and a hint of black pepper for depth. Simmered with a vegetable stock base, umqusho balances simplicity with rich, comforting flavors that make it a versatile dish. Whether enjoyed as a standalone meal or served alongside grilled meats or vegetables, this protein-packed classic is both nourishing and satisfying. Garnish with fresh parsley for a pop of color and a hint of brightness. Perfect for feeding a crowd, umqusho is a true taste of South African heritage.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:180 mins

Total Time:190 mins

Servings: 6

Ingredients

• 2 cups samp (dried corn kernels)
• 1 cup sugar beans (or red kidney beans)
• 6 cups water
• 1 medium, diced onion
• 2 medium, peeled and diced carrots
• 2 tablespoons vegetable oil
• 3 minced garlic cloves
• 1 vegetable stock cube
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper
• 1 teaspoon paprika
• 2 tablespoons, chopped (optional, for garnish) fresh parsley

Directions

Step 1

Rinse the samp and beans thoroughly under cold water to remove any debris.

Step 2

Soak the samp and beans overnight in enough water to cover them, or for at least 8 hours. Drain and rinse before cooking.

Step 3

In a large pot, combine the samp and beans with 6 cups of water. Bring to a boil over high heat, then reduce the heat to low and simmer for about 2 hours, or until both the samp and beans are tender. Stir occasionally to prevent sticking.

Step 4

While the samp and beans are cooking, heat the vegetable oil in a separate saucepan over medium heat.

Step 5

Add the diced onion and cook for 3-4 minutes until softened and translucent.

Step 6

Stir in the minced garlic and diced carrots. Cook for another 4-5 minutes, stirring frequently, until the carrots begin to soften.

Step 7

Crumble the vegetable stock cube into the saucepan with the vegetables. Add the paprika, salt, and black pepper, then stir to combine.

Step 8

Once the samp and beans are tender, add the cooked vegetable mixture to the pot and stir well.

Step 9

Continue to simmer the combined mixture for another 30 minutes over low heat, stirring occasionally, to allow the flavors to meld together.

Step 10

Taste and adjust seasoning as needed, adding more salt or pepper if desired.

Step 11

Serve hot, garnished with freshly chopped parsley, if using. Enjoy as a comforting main dish or as a side to grilled meat or vegetables.

Nutrition Facts

Serving size	2387.1 grams (2387.1g)

Amount per serving	% Daily Value*
Calories	2118

Total Fat 33.50g	43%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 16.90g
Cholesterol 0mg	0%
Sodium 3451mg	150%
Total Carbohydrate 390.50g	142%
Dietary Fiber 49.40g	176%
Total Sugars 16.70g
Protein 60.00g	120%

Vitamin D 0IU	0%
Calcium 293mg	23%
Iron 19mg	104%
Potassium 2811mg	60%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.3%

Protein: 11.4%

Carbs: 74.3%