Eswatini (Swaziland) • Africa • medium • 75 mins
Eswatini (Swaziland) Umngqusho
Description
Umngqusho is a traditional dish made from a combination of maize and beans, often enjoyed as a staple food in Eswatini. It holds cultural significance as a source of nourishment and is commonly served during communal gatherings and celebrations.
Ingredients
- 2 cups maize meal
- 1 cup dried beans (preferably sugar beans or black-eyed peas)
- 4 cups water
- 1 onion, chopped
- 2 tablespoons vegetable oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon paprika (optional)
- Fresh coriander for garnish (optional)
Instructions
- Soak the dried beans in water overnight. Drain and rinse before cooking.
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent.
- Add the soaked beans and 4 cups of water to the pot. Bring to a boil, then reduce heat and simmer for about 30 minutes, or until the beans are tender.
- In a separate bowl, mix the maize meal with 1 cup of cold water to create a smooth paste.
- Once the beans are cooked, stir in the maize meal mixture, salt, black pepper, and paprika if using.
- Cook on low heat, stirring frequently to prevent sticking, for about 20-30 minutes until the mixture thickens and the maize is fully cooked.
- Serve hot, garnished with fresh coriander if desired.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: gluten-free, vegan
Health Benefits
Umngqusho is rich in complex carbohydrates from maize meal, providing sustained energy and promoting digestive health due to its high fiber content. The combination of dried beans adds plant-based protein and essential nutrients like iron and folate, supporting muscle health and red blood cell formation. This dish is gluten-free and vegan, making it suitable for various dietary needs while embracing the cultural heritage of Eswatini, promoting community and shared wellness.
Cultural Significance
Umngqusho is often associated with traditional gatherings and is a dish that brings people together. It reflects the agricultural practices of the Swazi people and their reliance on staple crops for sustenance.
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