Lesotho • Africa • easy • 130 mins
Lesotho Samp
Description
Samp is a traditional Basotho dish made from coarsely ground maize kernels that are soaked and cooked until tender. It holds cultural significance as a staple food in Lesotho, often enjoyed during communal gatherings and celebrations, symbolizing unity and sustenance.
Ingredients
- 2 cups of samp (coarsely ground maize)
- 6 cups of water
- 1 teaspoon of salt
- 1 tablespoon of butter or margarine (optional)
- 1 onion, chopped (optional)
- 1-2 cups of cooked beans (optional for added protein)
Instructions
- Rinse the samp under cold water to remove any impurities.
- Soak the samp in water for at least 4 hours or overnight for better texture.
- Drain the soaked samp and place it in a large pot.
- Add 6 cups of fresh water and salt to the pot.
- Bring the mixture to a boil over medium heat.
- Once boiling, reduce the heat to low and cover the pot.
- Simmer for about 1.5 to 2 hours, stirring occasionally, until the samp is tender and has absorbed most of the water.
- If using, add butter or margarine and chopped onion during the last 15 minutes of cooking for flavor.
- For added protein, stir in cooked beans before serving.
- Serve hot as a side dish or main meal.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Samp is rich in carbohydrates, providing a good source of energy, while the optional addition of beans enhances its protein content, making it a more balanced meal. The dish is naturally gluten-free and can be easily adapted for vegan and vegetarian diets, promoting inclusivity in dietary choices. Additionally, the high fiber content from maize and beans supports digestive health, contributing to overall wellness. Culturally, samp is a staple in Lesotho, often enjoyed in communal settings, fostering social connections and traditional culinary practices.
Cultural Significance
Samp is deeply rooted in Basotho culture, often served during family gatherings and important events. It represents the agricultural heritage of the Basotho people, showcasing their reliance on maize as a staple crop.
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