South African Corn and Bean Stew

South African Samp and Beans

This is a traditional South African samp (cracked corn kernels) and bean recipe. It takes about 3.5 hours to prepare, so a Saturday or Sunday afternoon is perfect. The recipe is nicely spiced by the jalapeno, garlic, bay leaf, and curry powder. You can experiment to adjust any of the spices up or down. Or remove some and add your own favorite spices!

Extremely filling, you should find this to be a very satisfying and healthy meal.

Ingredients:

16 oz. dry pinto beans

16 oz. samp (cracked corn kernels)

10 cups water

1 bay leaf

2 chicken bouillon cubes

2 cans 15 oz. diced tomatoes, with juice

3 teaspoons curry powder

Freshly ground black pepper

2 potatoes, peeled and diced

6 tablespoons extra virgin olive oil (EVOO)

1 onion, chopped

1 red pepper, seeded and chopped

2 medium jalapeno peppers, chopped (seeds removed if you want to cool it down)

4 cloves garlic, peeled and chopped

Note: you may add salt if desired. I think the salt from the two bouillon cubes is adequate.

Method:

1.      Mix and wash the samp (corn) and beans together in a colander. Wash well to remove any grit.

2.      Put them in a large pot with 10 cups water. Add bay leaf and bouillon cubes. Bring to boil then reduce heat to medium and cook with lid slightly askew until samp and beans just start to become soft, about 2 hours. Stir occasionally to prevent sticking.

3.      Add tomatoes, potatoes, curry powder, and black pepper, stir, and continue to cook for another 30 minutes. 

4.      Place EVOO in a skillet and sauté onions, red pepper, jalapeno, until softened. Add chopped garlic and cook 2 minutes more. Scrape sautéed veggies and EVOO into samp/bean mixture, stir, and continue cooking, another 30 minutes.

5.      Test samp, beans, and potatoes. If any are not fully cooked, continue cooking until done.
Add water if necessary.

6.      Serve with warm slices of whole wheat bread and a rich red wine (cabernet sauvignon for example). Enjoy!

Sicilian Peppery Tomato Soup with Chickpeas

For those who like a thick, satisfying soup, here’s a very easy one.  It has no meat and yet is very hearty and satisfying.  Garbanzo beans (chick peas) are a good source of fiber and protein.  The tomatoes add a healthy dose of lycopene, anti-oxidants, and just plain taste good.

The rosemary adds a pungent flair redolent of sun-drenched Sicily.

The soup is intended to be very thick. Spend some time and cook it down – you will be rewarded by a mouth-satisfying, belly-filling meal.

Intended to be peppery, you can cut back on the hot red pepper flakes if you prefer milder fare.


Enjoy! 


Sicilian Peppery Chickpea Soup with Tomatoes
(Minestra di Ceci e Pomodoro alla Siciliana)


Ingredients
¼ cup olive oil (EVOO)
¼ tsp. red pepper flakes
Pinch of turmeric
Freshly ground black red pepper to taste
1 medium onion chopped
1 medium red pepper, seeded and chopped
3 large cloves garlic, chopped
28 oz can chef’s cut (diced) tomatoes with liquid
1/2 tsp fresh finely chopped rosemary or 1/4 tsp dried crushed
Pinch of baking soda
2 cans 15.5 oz chickpeas, drained
2 cups water
Salt to taste
Freshly grated parmigiano reggiano


Method

In a large soup pot, heat oil to medium-low, add turmeric, red pepper flakes, and black pepper. Stir and heat, then add onions, red pepper, and sauté, stirring frequently.  Cook onion-pepper mixture until reduced, 5-8 minutes.

Add garlic, cook and stir for an additional minute.

Add tomatoes with their liquid.  Cook tomato-onion mixture uncovered, stirring frequently, until a good part of the liquid evaporates and mixture thickens (about 10-15 minutes). Add the baking soda and stir well (this reduces acidity).

Add the chopped rosemary and stir well.

Note:  This is a very thick soup. Cook onions-peppers and then tomatoes even longer than you’d normally think.  The key to this soup is to thicken and reduce the base.  You are cooking over medium heat, hence need to stir frequently to avoid sticking or scorching. A screen over the pot will eliminate splatter.

Pour in the chickpeas and water. Bring to boil, stirring.  Reduce to slow, steady, simmer, cover, and cook 20 minutes

Add salt and pepper to taste. Uncover and simmer to thicken if necessary.

Top each bowl with a little fresh grated Parmesan cheese and serve with garlic toast and a side of greens or salad. 

Buon appetito!

Balela – chick pea and black bean salad

A quick, simple, and nutritious salad, Balela is a Middle Eastern salad with chick peas, black beans, parsley, and spices. There are variations that use mint and other flavorings, but this one is pretty basic. Feel free to experiment. The salad is very healthy with plenty of protein and fiber from the beans. Serve with good rough peasant bread and red wine. Boun appetitio!

 

 

Ingredients

1 - 15 oz. can garbanzo beans (chick peas), drained

1 - 15 oz can black beans, drained

2 - ripe tomatoes, chopped

½ chopped red onion

½ sweet red pepper, seeded and chopped

1 clove garlic, minced fine

1 tsp. fresh ground cumin

3 TBS extra virgin olive oil

Juice of one lemon (or 2 tbs. of bottled lemon juice)

½ cup chopped fresh flat leaf (Italian) parsley

Salt and fresh coarse ground black pepper to taste

Method

Combine all ingredients, mix well. Allow flavors to mingle for 15-30 minutes. Serve at room temperature.

Serves four as a side dish, two as a main course.  May be easily doubled.

Note: best served at room temperature but will keep for days in the refrigerator.