(No Ratings Yet)
Loading...Umngqusho is a beloved one-pot comfort dish from the Xhosa people of South Africa's Eastern Cape, traditionally simmered slowly until the cracked corn and beans become meltingly tender. This humble, hearty stew is everyday food at its finest — patient cooking transforms a handful of pantry staples into a deeply satisfying meal often served alongside stews, Chakalaka, or grilled meats.
Prep Time15 mins
Cook Time90 mins
Total Time105 mins
Servings4
Yield4 servings
Nutrition Facts
Per serving (estimated)
- 410 kcalCalories
- 5 gFat
- 2 gSaturated Fat
- 78 gCarbs
- 14 gFiber
- 4 gSugar
- 18 gProtein
- 520 mgSodium
- 780 mgPotassium
- 90 mgCalcium
- 5 mgIron
- 6 mgVitamin C
- 120 mcgVitamin A
Ingredients
For the stew base
- 2 cups samp (cracked dried corn kernels)
- 1 cup dried sugar beans (or navy beans)
- 1 large yellow onion, finely chopped
- 3 cloves garlic, minced
- 2 bay leaves
- 6 cups water or low-sodium vegetable stock
To season and finish
- 1 tsp fine sea salt, plus more to taste
- 1/2 tsp freshly ground black pepper
- 2 tbsp butter or margarine (optional)
Directions
- Rinse the samp and sugar beans under cold running water. Place them in separate bowls, cover with plenty of cool water, and soak overnight (8-12 hours); for a quick soak, cover with boiling water and steep for 1 hour, then drain.
- Drain the soaked samp and beans and combine them in a large heavy-bottomed pot. Add the chopped onion, garlic, bay leaves, salt, and pepper.
- Pour in the water or stock so the liquid sits about 2 inches above the grains, adding more if needed. Bring to a boil over high heat, skimming any foam that rises to the surface.
- Reduce the heat to low, cover with a tight-fitting lid, and simmer gently for 75-90 minutes, stirring every 15 minutes to prevent sticking. Add hot water in 1/2 cup increments if the mixture becomes too dry before the grains are tender.
- Test the samp and beans for doneness — both should be soft but still hold their shape, with a creamy texture throughout. The mixture should be thick and porridge-like; if too soupy, simmer uncovered for 10-15 minutes to thicken.
- Stir in the butter if using, taste, and adjust seasoning with additional salt and pepper. Remove the bay leaves before serving.
- Serve hot in deep bowls as a standalone vegetarian main with crusty bread, or as the traditional accompaniment to a saucy stew, Chakalaka, or grilled meats.
Cook’s Notes
- Don't skip the overnight soak — it dramatically reduces cooking time and ensures an even, creamy texture.
- For richer flavor, simmer in chicken or beef stock instead of water, or add a smoked ham hock during cooking and remove before serving.
- A peeled whole potato added during the last 30 minutes of cooking is a traditional variation that thickens the stew naturally and adds heartiness.
- Stir gently and frequently near the end of cooking, as the starches can stick and scorch on the pot bottom.
- Leftovers keep well refrigerated for up to 4 days and thicken as they cool; loosen with a splash of water when reheating.
