Name: South African Samp and Sugar Bean Stew
Prep time: 15 min
Cook time: 1 h 30 min
Total time: 1 h 45 min
Yield: 6 generous bowls
Cuisine: South African
Ingredients: 2 cups dried samp (cracked white maize); 1 cup dried small sugar beans; 8 cups cold water, plus more as needed; 1 tsp fine salt; 3 tbsp sunflower oil or butter; 2 large yellow onions, finely chopped; 3 cloves garlic, minced; 2 medium potatoes, peeled and diced into 1 cm cubes; 1 tbsp tomato paste; 1 dried bay leaf; 1 tsp salt, plus more to taste; 1/2 tsp freshly ground black pepper

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A beloved Xhosa one-pot classic from the Eastern Cape, samp and sugar beans are slow-simmered with onions and potatoes until creamy and deeply satisfying. The dish gets its playful name from the gentle popping sound the cracked corn makes as it cooks. It is everyday soul food across South African homes, often served with morogo or a fresh tomato-onion salsa.

Prep Time15 mins

Cook Time90 mins

Total Time105 mins

Servings6

Yield6 generous bowls

Nutrition Facts

Per serving (estimated)

340 kcalCalories
6 gFat
1 gSaturated Fat
62 gCarbs
11 gFiber
3 gSugar
13 gProtein
420 mgSodium
780 mgPotassium
80 mgCalcium
4 mgIron
9 mgVitamin C
5 mcgVitamin A

Ingredients

For the grains and legumes

2 cups dried samp (cracked white maize)
1 cup dried small sugar beans
8 cups cold water, plus more as needed
1 tsp fine salt

For the stew base

3 tbsp sunflower oil or butter
2 large yellow onions, finely chopped
3 cloves garlic, minced
2 medium potatoes, peeled and diced into 1 cm cubes
1 tbsp tomato paste
1 dried bay leaf
1 tsp salt, plus more to taste
1/2 tsp freshly ground black pepper

Directions

Soak the samp and sugar beans separately in plenty of cold water overnight; drain and rinse both well the next morning.
Combine the soaked samp, sugar beans, and 8 cups water in a heavy pot. Bring to a boil over high heat, skim any foam, then reduce to a gentle simmer and cover.
Simmer for about 50-60 minutes, stirring occasionally to prevent sticking, until the samp is tender but still has a slight bite and the beans are creamy.
While the grains cook, heat the oil in a skillet over medium heat and sauté the onions for 8-10 minutes until soft and golden brown. Add the garlic and cook 1 minute more.
Stir the sautéed onions, garlic, potatoes, tomato paste, bay leaf, salt, and pepper into the pot with the samp and beans.
Continue to simmer uncovered for 25-30 minutes, stirring every few minutes, until the potatoes are fork-tender and the stew has thickened to a creamy, spoonable consistency. Add hot water in small splashes if it becomes too thick.
Remove the bay leaf, taste, and adjust the salt and pepper. Let the stew rest off the heat for 5 minutes so the starches settle.
Ladle into warm bowls and serve hot, ideally with a side of morogo (wild spinach) or a simple onion-tomato salad.

Cook’s Notes

Always soak the samp and beans overnight for the creamiest texture and shortest cooking time; do not add salt at the start or the beans will turn tough.
A smoked pork trotter or beef shin added during the simmer turns this into a richer traditional version; for a fully vegetarian pot, a bay leaf and tomato paste give lovely depth.
The popping or 'umnqusho' sound of the samp is the dish's signature – listen for it during the first 20 minutes of simmering.
Stir frequently once the stew thickens, as the starchy samp sticks to the bottom of the pot quickly.
Leftovers keep well in the fridge for up to 4 days and taste even better the next day as the flavors meld; loosen with a splash of water when reheating.