Umqusho Recipe

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Ingredients:

Serving

500 ml samp
250 ml speckled sugar beans
1 tsp salt (1 tsp)
1 tsp pepper (1tsp)
12 1/2 ml oil
2 onions, sliced
1 green pepper, sliced
4 fresh garlic cloves, crushed
12 pieces mutton neck or 12 pieces lamb
2 tomatoes, skinned and chopped
6 small potatoes, peeled
100 g carrots
15 ml curry powder
25 ml turmeric
1 chicken stock cube , dissolved in
500 ml boiling water

Directions:

Soak the samp and beans in cold water overnight. Drain and place in a heavy based saucepan with 1 litre of water. Boil until tender and season with salt and pepper.(the samp cooking directions above).
Heat the oil in a pan and fry the onions, green pepper and garlic until tender. Season the meat with salt and pepper. Add the meat mixture. Arrange the tomatoes, potatoes and carrots on top (I omit the carrots due to family preference). Add the curry powder and turmeric to the chicken stock and pour over the mixture. Simmer until the meat is tender. Add extra water, salt and pepper if necessary. Serves 8-10.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	610.96 Kcal (2558 kJ)
Calories from fat	12.56 Kcal
		% Daily Value*
Total Fat	1.4g	2%
Cholesterol	0.06mg	0%
Sodium	401.42mg	17%
Potassium	425.76mg	9%
Total Carbs	136.31g	45%
Sugars	5.18g	21%
Dietary Fiber	14.11g	56%
Protein	15.98g	32%
Vitamin C	15.7mg	26%
Vitamin A	0.9mg	29%
Iron	1.5mg	8%
Calcium	48.6mg	5%

Amount Per 100 g
Calories	182 Kcal (762 kJ)
Calories from fat	3.74 Kcal
		% Daily Value*
Total Fat	0.42g	2%
Cholesterol	0.02mg	0%
Sodium	119.58mg	17%
Potassium	126.83mg	9%
Total Carbs	40.61g	45%
Sugars	1.54g	21%
Dietary Fiber	4.2g	56%
Protein	4.76g	32%
Vitamin C	4.7mg	26%
Vitamin A	0.3mg	29%
Iron	0.4mg	8%
Calcium	14.5mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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