RECIPE: Umngqusho Onembotyi (Samp And Beans) Stuffed In Roasted Peppers



Umngqusho is my favourite dish of all time.  I promise you I never get tired of eating it. Some of my friends and family always complain that it gives them gas.  To be honest that never bothered me because it just means there’ll be more left for me. Haha!

It’s a lovely dish that you can serve with meat or as a vegetarian dish just as is.  Because it’s my family won’t touch it due to the gas I’m always left with more, as a result, I’ve tried it with a variety of ingredients even baked it with cheese on top. Yum! I love it best when it’s served with offal (amaphaphu) mmmmmh! In fact, the latter is my welcome home dish because my mom prepares it for me whenever I go home.  This time my mom gave me her base recipe to work from and I’ve prepared it with some mushrooms, baby marrows and onion on red peppers and served with succulent lamb chops.  I hope you enjoy the dish as much as I do! Bon appetit!


Umngqusho Onembotyi


My Mom’s Samp and Bean Recipe

Serves: 3-4

1 cup (250ml) white samp

1 cup (250ml) sugar beans

1 tsp (2.5ml) salt

1 tsp (2.5ml) white pepper or 1 stock cube

1 tbsp (15ml olive oil

2.5L boiling water

Mushroom Mix:

2 baby marrows, sliced

2-3 button mushrooms, cleaned and sliced

1 onion, chopped

5ml Italian herbs

2ml hot curry powder

50ml chutney

5ml salt

25ml cooking oil



  1. Sort the beans and soak them in just enough water to cover it up, let soak overnight.
  2. Throw away soaking water, rinse and transfer the samp and beans to a saucepan.
  3. Add water and simmer at a low temperature until the desired softness is achieved.
  4. Add seasoning.

For Peppers: Heat the oven to 200۫C.  Line a pan with foil, spray the foil with a cooking spray.  Brush the outside and the cut edges of two peppers with olive oil.  Place the peppers cut side open on the greased foil and bake for 15 minutes.  Remove from the oven and let cool for 5 minutes.  If removed immediately they lose shape and break.

For mushroom mix: Heat the oil in a large saucepan and sauté the onion until golden brown.  Add the baby marrows and mushrooms stirring occasionally.  Add the cooked samp and beans as well as the rest of the ingredients.  Spoon into the halved peppers, decorate with parsley and serve with lamb chops.  Voila!

About Author


Thuli Gogela is a Food Technologist with 8 years of experience developing products in food manufacturing. She is dedicated to discovering wholesome traditional dishes and recipes with a distinctive taste from different parts of the African continent. Thuli is well known for her food blog, Mzansi Style Cuisine which was established in 2010. She saw a gap in the traditional food market that people were hungry for. From there, it didn’t take long to build her brand. In 2013, she started writing a recipe column for the Cape Times for and has collaborated with some of the biggest brands in South Africa namely, Knorr, Nedeburg Wines, First Choice and Spekko rice. Not only does Thuli feature traditional African dishes, she’s also open to developing recipes, food consultations and brand collaborations.

Comments ( 56 )

  • Andie

    Yhooo……now u making me miss home. This looks delicious!! You know they say home is where the heart is,but to me food is where the heart

  • Loni

    Very nice Thuli umgqusho is the best try it also with tripe. Mm mm!!!!

  • Brent

    Look forward to trying this, as a boy the lady who worked at our home used to make it for me, in my teens I learned how to make it using lamb, a little curry powder and onions. I introduced it to my best friend, we loved it. We did not know how to spell it and called it “gnush!” LOL
    One of my all time favorites, I look forward to this, thanks so much for the recipe. Wish I could find a recipe book with traditional recipes.

    • Aaaaaahhh! Brent! Its stories like yours that made me start the blog! Thank you for sharing with us. Do visit again for some more inspiring recipes. About the recipe book…well lets just say watch the space.

  • Vee

    Awesome! Tasted samp and beans for the first time a couple of years ago but had no idea how to make it. My mom was also at a loss. I even bought the samp in can when I saw an advert for it on tv – but it didn’t taste the same 🙁 So thanks for the recipe, can’t wait to try it!

    • Hi Vee! Thanks you for your comment! You know what they say “Aint nothing like the real thing baby” lol! Do try it and let us know what you think of the recipe. Happy Cooking!

  • Helen

    Thanks for the recipe – it is my all time favourite dish. The lady who worked for us used to cook a big pot full each week – man alive… I could hardly wait to get a bowl full. She used to use a lot of chillie and garlic in her recipe. Try as I do I still cannot get my samp and beans to taste like hers – are there any secret ingredients? lol

  • Jobber

    How long does one soak samp for?

    • Hi Jobber, I usually soak mine in the morning before I go to work or soak it overnignht.

      • Jobber

        Thanks Thuli

  • Alice Spencer-Higgs

    You are such a darling 🙂 I am a total vegetarian but have gleaned some real good stuff from your blog :))

  • darkwing

    My mother’s side of the family comes from the Eastern Cape, so I grew up with samp and beans. These days you get it in cans as well. Being a food fundi I know you probably won’t approve, but for a single person like myself it’s a heaven sent. 🙂

    • Hi Darkwing, thanks for your comment….being a single person myself trust me I understand , its not nice cooking for one person. So I don’t mind ready made food every now and then….but do try to cook sometimes and invite some friends over, thats what I do…its like having bonding sessions with friends. Let me know how it works out for you…

  • Hayley

    Love samp and beans, best with lots of butter, salt and worctershire sauce – yum

  • Mfundo Mahlati

    Nice blog Thuls. It has been while since I had Umgqusho, plus the picture makes it look so appetising.

  • Thembela

    it’s a lovely dish, plz come home en cook 4 us!

    • I’ll let your twin sis prepare it for you guys….I’ve been giving her cooking lessons, she’s becoming a pro!

  • Girlfriend you can cook and if that is your picture, why did I do a photography course on the FBI, you should have been up there!! A beaut!!

    • Thanks Nina! I’m a photographer in training but in the meantime I get a pro to do the job for me. The aim is to “entice”

  • Sjoe! That looks SO delicious! I love samp and beans. I can almost smell those delious looking chops.

  • Thurla

    Thank you so much for this great blog. I too grew up in the Eastern Cape with the most divine “gnush” treat, and will definitely be making this .. all the way in New Zealand. Thank you for encouraging us all and sharing with us. 🙂

    • Its a pleasure Thurla! Hope you enjoy the “gnush” recipe Lol! Please let us know how it turns out.

  • Louise

    Coming from the Eastern Cape I love samp and beans – any way and form. Leftover samp with sugar and milk – yummmy!

    • Thanks for your comment Louise! Thats an interesting combination – samp, sugar and milk! I’ve never tried but I have eaten white samp with sour milk…its also nice.

  • Ria

    Many white families also grew up with samp and beans and stew in the 1940s and 1950s. We also ate left-over samp with milk and sugar or syrup as a treat.. Makes me yearn for my childhood. I am definitely going to cook this again. Thank you Thuli

    • Thank You Ria! I must say I’m also learning a lot through the blog from the comments. Its very interesting to know how each culture prepares and consumes each dish!

  • Vuyokazi

    This is my absolute, absolute favorite dish. Tried it; the taste is great.

  • BlueWolF

    Born and brought up in the Transkei to Sub-A age, (white boy), samp and beans was sorta a staple, later on in junior school I perverted the recipe with vinegar, tomato sauce and sugar on the plain plate *damn awesome* And uhmm yes – there is always more for me, due to the Fear-Factor of beans !!! love it !! hahahhaaa

    • Hi BlueWolF! Thank you for sharing your “gnush” experience with us! You and I are bad 🙂 It would be nice for everyone to enjoy the dish without worrying about the after effects lol!…I should do a post on how to prevent the gas from the beans

  • BlueWolF

    I came to this blog from FB of all places,
    seems the overseas guys and girls are reading it avidly,
    I know it’s demanding, don’t let us down !!!!
    *keep smilin’*

  • Vuyi

    First time on this website and already feel I’ll be a regular. Wangenza ngalamba(reading this has made me hungry). Thank you

    • Hi Vuyi, we aim to “entice” with the pics so that you start cooking when you get home lol! Glad its working! 🙂

      • natasha

        Wat spices can I use to make samp n beans

  • Herman Lategan

    Looks delicious, I’m going to try it this weekend. 🙂

    • Enjoy! Let me know what you think. 🙂

  • Ei Thuli, my deari gwintsilintsi! You’re a darling! I was raised on this dish, and as a result, it is my favourite of all dishes!

    • Hey Zux my dear, it’s my favourite too!

  • Joh! the samp and beans….my most favourite childhood memories always include those 🙂 How did you cook those stunning looking lamb chops please Thuli! xxx

    • LOL! My sister pan fried was about two years ago. I don’t think she still remembers the recipe. 🙂

  • Siza

    I will try and and come back to give feedback… Istambu is my favourite dish anytime 🙂

    • Cool! Don’t forget to soak it before cooking. It helps reduce the resultant flatulance caused by the beans….Enjoy!

  • Adrian

    Hi Thuli. Thanks for the recipe. Back home in Durban my mom makes the best samp and beans. I have tried this recipe before, but I just want to know, do the beans and samp get cooked together from the start, or do the beans start off then the samp is added later? Thanks Thuli.

    • Hi Adrian,

      I’m laughing reading your comment because everyone says their mom makes the best! Hehe! Our kids are going to say the same about our food, I hope! The beans and sampl are cooked at the same time in one pot.

  • Luvo

    Thanks for the recipe.Pastime warm memories this dish brings.Do you still get Holsum in the shops?

    • Yes they do sell it. You know ungqusho kuthi ukuze ibenguwo kugalelwe yona!

  • Luvo

    I am some sort of a Kitchen Cowboy.A Gastronomic Outlaw who never follows the recipe rules,so often my dishes become an invention rather than an attempted creation.I will try this though,should I fail(chances are high),I’ll just down it with a decent Pinot Noir(that trick always works).Bon Apetit.

    • LOL! Don’t burn down the kitchen! Enjoy the Pinot Noir! Uyandirhalisa ndinxaniwe hehehe!

  • Hi Thuli. I have discovered that some people keep on stirring the pot and this messes up the taste. They need to know that you do not stir until the final stages of cooking the samp and beans.

    • Ndiyabulela bhuti wam ngenkxaso nangawo amacebiso kananjalo! Ewe, ndifuna ukuzenza zonke qha xandigodukile ngoDecember. Kaloku thina siyazithanda izinto siwela yonke into le siphele silibala oku kwethu ukutya sileqane neSushi! 🙂

    • Hi Nceba,

      Thanks for visiting the blog! I also didn’t know it messes up the taste but i’ve taken note! 🙂 Visit again!

  • natasha

    N Thuli please help I want to cook samp n beans with nothing else but spices

    • Hi Natasha,

      In the Xhosa culture samp and beans is cooked with minimal seasoning. We just add a bit of salt and a beef stock cube to it. Some will add gravy powder as well or even barbecue spice. Hope this helps.


  • Amanda

    Wow samp and beans I love it so much, as I’m a person who like to cook and try different recipes. My hubby and my angels love it alot with lamb stew. I’m preparing it as I’m talking. I will try your method my dear. Looking forward for more recipes from u.

    • Hi Amanda! 🙂

      So happy to hear that you are preparing my favourite dish! You can’t go wrong with it in this weather! Enjoy! Looking forward to sharing recipes and food news with you!


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