From their stunning new book Eat Ting, Mpho and Anna offer this their modern version of a traditional Venda recipe.
½ cup dried sugar beans
1 cup samp
1 teaspoon salt
½ cup raw peanuts
1 onion, finely chopped
3 cloves garlic, finely chopped
2 tbsp olive oil
salt and pepper
1 tbsp butter
2 tbsp parsley
1 cup oven-roasted cherry tomatoes
½ caramelised red onion, to garnish
Rinse the beans and samp separately and then soak in separate bowls overnight. Drain and discard the water. Place the beans and samp in a pot, add 1½ litres water and bring to the boil. Reduce the heat and simmer for 3 hours. Add more water if necessary – do not allow the samp and beans to stick to the pot for lack of water. Roast the peanuts in a frying pan or 180˚C oven until golden brown. Sauté the onion and garlic in the olive oil. Drain and rinse the cooked beans and samp. Add the onion and garlic mixture, and the roasted peanuts, to the beans and samp. Mix well, season to taste and stir in the butter and parsley. Serve warm, topped with oven-roasted tomatoes and caramelised onion.
GI is lowered by beans, peanuts and butter. Allergens: peanuts and dairy.
Michael’s wine recommendation – CLICK HERE
Mpho Tshukudu is a registered dietitian. She holds a BSc Dietetics and a postgraduate diploma in hospital dietetics from the University of KwaZulu-Natal. She is also a FirstLine Therapy practitioner and trained in Functional Medicine at the Institute for Functional Medicine. In her practice, she uses food and its nutritional compounds, stress management, sleep and exercise to promote optimal health.
Anna Trapido is a food anthropologist who has an MA from Cambridge University and a PhD from the University of the Witwatersrand. She is also a trained chef and author of the award-winning book ‘Hunger for Freedom: The Story of Food in the Life of Nelson Mandela’.
Published by Quivertree, this book, and Quivertree’s award winning publications are available for sale online – CLICK HERE