Estimated Nutrition (whole recipe, rough)
Counts 4 of 5 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Salt | 1 tsp (6g) | 0 |
| Beans | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup dried maize kernels (samp)
- 1/2 cup dried beans (brown/sugar/red speckled)
- Several pinches of salt (to taste)
- 1 desert spoon margarine/olive oil (optional)
Directions
Clean the samp and beans by stirring in water and rinsing
Put the samp and beans in a pot/saucepan and cover with water to a level at least double that of the samp and beans
Bring to the boil and then remove from heat and leave to soak in the cooling water for about 8 hours (keep the lid on the pot)
Return to heat and simmer for 11/2 to 2 hours (until samp and beans soften and water thickens into a sauce)
Top up with water when necessary while cooking so that water level always covers samp and beans
Add salt and stir it in after at least 1 hour of simmering
Stir in margerine/oil when cooked and immediately before serving
Diced garlic and/or onion rings can be added towards the end of the cooking process
Finely cut parsley can be sprinkled over after serving
Delicious with a tomato side salad
Category:Central African Recipes
Category:Central African Vegetarian