Savoury Samp Recipe

A perfect side-dish and a welcome new face at a braai, instead of the usual pap and sous or potato salad. This recipe will feed a crowd of friends. Samp and beans, combined together, is an excellent source of protein. In fact it is one of the only meals that provide a complete protein which means that it contains all the essential amino acids.


Prep Time

15 minutes (not including samp-soaking time)

Cooking Time

1 hour


Serves: 15

Recipe Ingredients

  • 500 ml samp (410g)
  • SPAR canola or sunflower oil
  • 1 large onion, finely chopped
  • 3 large cloves garlic, chopped
  • 3 small rainbow peppers, finely chopped
  • 200 g punnet button mushrooms, finely chopped
  • 1 medium brinjal, finely chopped (unpeeled)
  • 1 large red chilli, finely chopped
  • 410g can SPAR diced tomato
  • 1 bunch fresh dhania, rinsed and leaves chopped
  • 410g can cooked sugar beans, drained
  • 250g SPAR grated cheddar cheese (500 ml)

Recipe Method

  1. Cover the samp with lots of water, in a 3 litre SPAR Good Living porcelain mixing bowl. Set aside to soak for at least 8 hours.
  2. Pour generous amount of salted boiling water over the soaking samp, and cook for 1 hour in a microwave oven, until tender and all the water is absorbed. (Drain in a colander only if necessary)
  3. Lightly fry the onion, garlic, peppers, mushroom, brinjal and chilli together in a little oil. Add the tomato and dhania, and simmer until the liquid reduces considerably. Season generously to taste. Stir in the sugar beans.
  4. Combine this mixture with the cooked samp. Cover and keep warm.
  5. Just before serving, add in the cheese to melt in the heat of the samp.

Hints & Tips

If you cook dried sugar beans in with the samp instead of using canned cooked beans, do not add salt and stock until after the cooking time is complete; this prevents the beans becoming tough.

Open 4 cans of ready-cooked samp and bean mix if you are really pressed for time.

Typical Nutritional Information (ready-to-eat)
Per 100g 
Per Serving (140g) 
Energy (kJ) 407 569.8 
Total protein (g) 5.2 7.3 
Carbohydrate (g) 10.9 15.3 
Total fat (g) 2.5 3.5 
of which: Saturated fat (g) 1.24 1.74 
     Trans fat (g) 0.09 0.13 
     Mono-unsaturated fat (g) 0.86 1.2 
     Polyunsaturated fat (g) 0.31 0.43 
Cholesterol (mg) 5
Dietary fibre (g) 2.6 3.6 
Total sodium (mg) 162 26.8