Plant-Based Africa: Samp and Beans recipe
May 6, 2021
Food is at the heart of connections, memories and cultures. Jane Nshuti, founder of Tamu by Jane, is a plant-based recipe developer with African roots. Here at ProVeg SA, we know that Samp & Beans is a low-budget plant-based dish enjoyed by many across the continent. We reached out to Jane to share her story of why she believes Samp & Beans is plant-based dish that unites the whole of Africa (plus a tasty recipe!)
Authentically African and budget-friendly!
This post is featured in our On a Budget campaign that busts the myth that eating plant-based has to be expensive. Did you know that 1kg of Ace Brand Samp & Beans only costs R13,99* at Pick n Pay? That’s more than R10 less than Speckled Beans!
Find more practical tips on how to eat plant-based on a budget here.
*In-store, 5 April 2021
A story of Samp & Beans
By Jane Nshuti
As I have traveled around Africa, I have come to realize that as a continent, we have far more in common than not.
As a child when visiting my grandparents’ place in rural Rwanda, we were always guaranteed that one of the dishes my grandmother would prepare for us was Impungure. This was the Rwandan version of Samp and Beans, sometimes she would include unpeeled baby potatoes and season it with just salt. This was insanely delicious,oil free, healthy and super simple. Even though I was young, I still have vivid memories of it.
As I moved to Kenya, the Samp and Beans trend continued,they call it Githeri. When I arrived in Kenya as an 11 years old who couldn’t speak a word of English or Swahili, most of the time I felt out of place as i tried to navigate through a strange environment. It was dishes like Githeri that brought the familiar feeling that I knew and remembered from my childhood. Whenever I had some pocket money to take to school, that’s the dish I would normally buy from a lady who sold food outside our school gate. Sometimes she would give it to us with a piece of avocado, which was a plus. I also loved how most of Kenyan Githeri recipes incorporated fresh maize.
Years later, when I was a little older, I met my best friend Khona in Cape Town. In my opinion, I think she makes the best Umngqusho (Xhosa word for samp and beans) I have ever tasted. She taught me how to incorporate depth of flavor into this dish, while keeping it simple.
As I went through the memory lane, I also attempted to develop my own fusion of Samp and Beans recipe inspired by my grandmother, the lady who sold food at my school gate and my best friend Khona. Lets just say that, after tasting the results, I was met with a surprise in my mouth. This is a gift to the world, period.
By combining my grandmother’s simplicity and his love for anything potatoes, freshness of sweet corn and topped creamy avocado as a reminder of my school days in Kenya and my best friend’s flavours using Ina paarman’s stocks and spices. I could not believe the deliciousness of what I was eating.
I guess this is what happens when you embrace diversity. By allowing myself to be inspired by 3 women from different worlds, different generations, 3 different countries , one continent and 3 interpretations of one dish, I was able to create what I consider amazing.
Is true what they say, through unity in diversity, we are able to create masterpieces, even with food.
- 200g Sugar Beans
- 300g Samp
- 1 ½ L water
- 2 Tbsp Oil
- 1 Onion, Chopped
- 1 tbsp Ina paarman’s chicken stock
- 2 garlic cloves
- 1 Tsp Ina paarman’s vegetable spice
- 1tsp soy sauce
- 1 medium red pepper,
- 1 medium yellow pepper
- 1 medium green pepper
- 400g baby potatoes
- 140g sweet corn
- Salt to taste
- Herbs to garnish
- Avocado (optional)
Soak the samp and beans overnight. Strain the samp and beans, place in a large pot, season it with salt then top it with water, cover the pot and bring to boil then Simmer slowly for roughly 1 ½ hours or until samp and beans are nearly soft (most of the water would have been absorbed into the samp/beans).
Halfway during cooking time uncover the pot then add baby potatoes.
In a separate saucepan,add oil, once oil is hot ,add the onion then sauté them on low heat for two minutes.
Once the onion has browned and softened, add garlic, chopped mixed peppers, sweet corn, and sauté for a further two minutes.
Add Ina paarman’s vegetable spice and soy sauce then mix well
Mix Ina paarman’s chicken stock (it’s vegan friendly) in a half cup of boiling water, add to the saucepan mix well with the vegetable.
Pour the mixture into the samp and beans, stir well and leave to cook on a very low heat for a further 10 minutes.
Taste and season with extra salt and pepper if required.
Once done plate and garnish with avocado and herbs before serving.