Recipes · South African · Side Dishes
Umngqusho (Samp and Beans)
One serving has 437 kcal and 15 g protein, and at least a fifth of a woman's daily need of copper (57%), thiamin (45%), magnesium (44%), pyridoxine (44%), manganese (43%) and phosphorus (42%). Ready in 600 minutes.
- Preparation: 480 min
- Cooking: 120 min
- Makes: 1 serving (389 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Corn kernels, dried
- 40 g Kidney beans, red, dried
- 30 g Onions, raw
- 8 g Vegetable oil
- 1 g Salt
- 250 g Water
Method
- Soak the dried corn (samp) and kidney beans together in water overnight, then drain.
- Place in a pot with the fresh water and bring to a boil.
- Reduce to a simmer, cover, and cook for about 2 hours, topping up water as needed, until both the corn and beans are completely soft.
- In a small pan, soften the onion in the oil for 3-4 minutes, then stir it through the cooked corn and beans.
- Season with the salt and serve warm as a hearty side dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 437 kcal | 21% |
| Carbohydrates | 71.9 g | |
| Water | 287 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 15 g | 31% |
| Tryptophan | 0.15 g | |
| Threonine | 0.6 g | |
| Isoleucine | 0.6 g | |
| Leucine | 1.4 g | |
| Lysine | 0.79 g | |
| Methionine | 0.25 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.77 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.76 g | |
| Histidine | 0.43 g | |
| Fat | 11.3 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 0 mg | |
| Calcium | 52 mg | 5% |
| Copper | 0.51 mg | 57% |
| Iron | 4.4 mg | 24% |
| Magnesium | 137 mg | 44% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 297 mg | 42% |
| Potassium | 760 mg | 16% |
| Selenium | 10.7 µg | 20% |
| Sodium | 425 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.6 mg | 12% |
| Pyridoxine (vitamin B6) | 0.57 mg | 44% |
| Folate (vitamin B9) | 163 µg | 41% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 28.2 mg | 7% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 4 mg | 5% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.74 mg | 5% |
| Vitamin K | 17.1 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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