Botswanan Samp and Beans Stew

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Samp and Beans is a beloved Botswanan comfort dish featuring dried cracked corn kernels simmered with sugar beans, onions, and tomatoes into a thick, hearty stew. It's traditionally eaten as a filling main course, often alongside a tangy chakalaka-style relish or simply with bread.

Nutrition Facts

Per serving (estimated)

• 385 kcalCalories
• 6 gFat
• 1 gSaturated Fat
• 72 gCarbs
• 12 gFiber
• 5 gSugar
• 16 gProtein
• 620 mgSodium
• 780 mgPotassium
• 95 mgCalcium
• 5 mgIron
• 11 mgVitamin C
• 220 mcgVitamin A

Ingredients

For the stew

• 2 cups dried samp (cracked corn kernels)
• 1 cup dried sugar beans (or small white beans)
• 1 large yellow onion, finely chopped
• 2 medium tomatoes, diced (or 1 cup canned crushed tomatoes)
• 3 cloves garlic, minced
• 2 tablespoons vegetable oil
• 1 teaspoon salt, plus more to taste
• 1/2 teaspoon black pepper
• 2 bay leaves

To finish

• 1 tablespoon tomato paste
• 1 teaspoon smoked paprika
• 1 small green chili, finely chopped (optional)
• 4 cups water or low-sodium vegetable broth
• Fresh parsley, chopped, for garnish

Directions

1. Place the samp and beans in separate large bowls, cover each with plenty of cool water, and soak overnight (8-12 hours). Drain well before cooking.
2. Heat the vegetable oil in a heavy-bottomed pot over medium heat. Add the chopped onion and cook for 5-6 minutes until soft and translucent, stirring occasionally.
3. Stir in the minced garlic, diced tomatoes, tomato paste, smoked paprika, and green chili if using. Cook for 3-4 minutes until the mixture thickens and the tomatoes break down.
4. Add the drained samp, drained beans, bay leaves, salt, and pepper to the pot. Pour in the water or broth and stir to combine.
5. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer gently for 75-90 minutes, stirring every 15-20 minutes to prevent sticking. Add hot water in 1/2-cup increments if the stew becomes too thick or starts catching on the bottom.
6. The dish is ready when both the samp and beans are completely tender and the stew has a creamy, porridge-like consistency with very little free liquid. Remove and discard the bay leaves.
7. Taste and adjust seasoning with additional salt and pepper. Ladle into warm bowls, garnish generously with fresh parsley, and serve hot with crusty bread, a green vegetable side, or a tomato-onion salad.

Cook’s Notes

• Soaking the samp and beans overnight is essential for even cooking; do not skip this step or cooking time will increase dramatically.
• For a richer, smokier flavor, add a smoked ham hock or a piece of salted beef along with the liquid and remove before serving.
• Stir often during the final 30 minutes of cooking as the starches thicken and the stew can scorch easily on the bottom of the pot.
• Leftovers thicken considerably once cooled; loosen with a splash of water or broth when reheating on the stovetop.
• Serve with a squeeze of lemon juice and a side of tangy beetroot salad for a traditional Botswanan meal experience.

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