Eswatini (Swaziland) • Africa • medium • 190 mins
Eswatini (Swaziland) Samp
Description
Samp is a traditional dish made from coarsely ground corn, often enjoyed in Eswatini. It holds cultural significance as a staple food that is commonly served during communal gatherings and celebrations, reflecting the agricultural heritage of the Swazi people.
Ingredients
- 2 cups of samp (coarsely ground corn)
- 6 cups of water
- 1 teaspoon of salt
- 1 tablespoon of butter or margarine (optional)
- 1 onion, chopped (optional)
- 1 cup of beans (optional, for added protein)
Instructions
- Rinse the samp under cold water to remove any impurities.
- In a large pot, bring the 6 cups of water to a boil.
- Add the rinsed samp and salt to the boiling water.
- Reduce the heat to low, cover the pot, and let it simmer for about 2-3 hours, stirring occasionally to prevent sticking.
- If using, add the chopped onion and butter or margarine during the last 30 minutes of cooking.
- If adding beans, cook them separately until tender and mix them into the samp before serving.
- Once the samp is soft and has absorbed most of the water, remove it from heat and let it sit covered for 10 minutes before serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: gluten-free, vegan, vegetarian
⚠️ Allergens: none
Health Benefits
Samp is a rich source of complex carbohydrates, providing sustained energy and dietary fiber that aids in digestion and promotes gut health. The inclusion of beans enhances its protein content, making it a complete meal option for vegetarians and vegans. This dish is naturally gluten-free, making it suitable for those with gluten sensitivities. Additionally, the traditional preparation and consumption of samp foster community and cultural connections, contributing to overall wellness.
Cultural Significance
Samp is deeply rooted in Swazi culture and is often associated with family gatherings and traditional ceremonies. It symbolizes community and sharing, as it is typically served in large portions for communal eating.
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