Botswana • Africa • medium • 135 mins
Botswana Samp
Description
Samp is a traditional dish made from coarsely ground corn, often mixed with beans, and is a staple in Botswana’s cuisine. It holds cultural significance as a communal dish, often enjoyed during gatherings and celebrations, symbolizing unity and sharing among families and communities.
Ingredients
- 2 cups of samp (coarsely ground corn)
- 1 cup of dried beans (such as sugar beans or black-eyed peas)
- 6 cups of water
- 1 onion, chopped
- 2 tablespoons of vegetable oil
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- Optional: 1-2 green chilies, chopped (for heat)
Instructions
- Rinse the samp and beans under cold water until the water runs clear.
- Soak the beans overnight in water to soften them.
- In a large pot, heat the vegetable oil over medium heat and sauté the chopped onion until translucent.
- Add the soaked beans to the pot and stir for a few minutes.
- Add the rinsed samp and water to the pot, along with salt and black pepper.
- Bring to a boil, then reduce the heat to low and cover the pot.
- Simmer for about 1.5 to 2 hours, stirring occasionally, until both the samp and beans are tender.
- If using, add the chopped green chilies in the last 10 minutes of cooking.
- Serve hot as a side dish or main course.
Nutritional Information
Calories: 250 per serving
Servings: 6
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Samp is rich in complex carbohydrates from coarsely ground corn, providing sustained energy and aiding in digestive health. The addition of dried beans enhances protein content and offers essential amino acids, promoting muscle health and satiety. This dish is naturally gluten-free and vegan, making it accessible for various dietary preferences while being a staple in Botswana’s culinary heritage, promoting cultural connection and community wellness.
Cultural Significance
Samp is often associated with traditional gatherings and is a symbol of hospitality in Botswana. It is commonly served during special occasions, family gatherings, and community events, reflecting the importance of sharing food as a way to strengthen social bonds.
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