Wholesome, hearty, and budget-friendly – this traditional South African dish is perfect for a nourishing family meal. Made with simple pantry staples like samp (cracked maize) and beans, it’s naturally packed with fibre and plant-based protein.

Free from cow’s milk, peanuts, tree nuts, soya, egg, shellfish and fish.
*Naturally gluten-free when using certified gluten-free samp.

Serves: ~4
Prep & Cook time: ~1 hour

Ingredients:

• 2 cups samp (dried cracked maize)
• 1 cup beans (any local variety: e.g. sugar beans or kidney beans)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tomato, chopped (or canned tomatoes)
• 1 tsp paprika
• ½ tsp mild chili or smoked paprika (optional)
• 1 tsp mixed herbs (oregano, thyme)
• Salt & black pepper to taste
• 1–2 tbsp oil suitable for cooking (e.g. refined olive oil) **
• Optional: chopped green pepper / chopped spinach or carrots for extra veggies

Method:

1. Soak beans and samp (optional but helps digestibility): Soak the beans overnight or for a few hours then rinse. Samp doesn’t always need soaking but gives better texture if soaked.
2. Cook the samp and beans: In a large pot, place samp + beans + enough water (about 4-5 cups). Bring to the boil, then simmer on low heat, stirring occasionally, until both are soft. Add more water if it dries out. This may take about 45-60 minutes depending on bean type.
3. Prepare flavour base: In a frying pan, heat oil. Sauté onion until translucent; add garlic, herbs, paprika, and chopped tomato. If using veggies (pepper/carrot), add and cook until they soften.
4. Combine: When samp & beans are almost done, stir in the flavour base; mix well. Season with salt & pepper. Let it simmer for a few more minutes for flavours to mingle.
5. Serve: With a side salad or steamed greens. Optional: top with fresh herbs (parsley or coriander) if available.

Adaptations / Allergy Swaps:

• Legumes/Beans allergy: Use chickpeas or lentils if tolerated; or use more samp + veggies.
• Additional veggies: Add affordable seasonal vegetables for more nutrients.
• Spice level: Mild for sensitive eaters; increase for those who like heat.

Approximate Cost-Saving Tips:

• Buy dried samp and beans in bulk.
• Cook in large batch; leftovers can stretch 2-3 meals.

*Samp (cracked maize) itself is naturally gluten-free, but cross-contamination can occur if processed in facilities that also handle wheat or barley. Always check packaging labels for “gluten-free” certification if serving people with wheat/gluten allergies or coeliac disease.

**Tip: Avoid using extra virgin olive oil for frying or high-heat cooking.
It has a low smoke point, meaning it starts to break down at relatively low temperatures. When this happens, it can release harmful chemicals and free radicals that may irritate the airways and reduce the oil’s health benefits.

For safer cooking, rather use refined olive oil, ghee or beef tallow, which stay stable at higher temperatures. Save your extra virgin olive oil for salads, dips, or drizzling over cooked dishes.

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