Samp and Beans

Name: Samp and Beans
Total time: 570 min
Yield: 8
Cuisine: Indian
Ingredients: 500 ml Samp and beans, cooked; 5 ml Fennel seeds; 5 ml Cumin seeds; 2 ml Coriander seeds; 4 Cardamom pods; Vegetable oil; 1 Onion, chopped; 4 Garlic cloves, chopped; 1 Red bell pepper, chopped; 1 Yellow bell pepper, chopped; 1 Green bell pepper, chopped; 200 g Mushrooms, chopped; 1 Red chilli, chopped; 400 ml Coconut milk; handful Fresh parsley, chopped

Recipe GLPR96e700550924fe

Indian

Main Course

570 min

36 cal

Servings: 8

Stovetop

SNAP eligible

A hearty, aromatic one-pot dish combining cooked samp and beans with fragrant whole spices, sautéed vegetables, and creamy coconut milk. This African-inspired vegetarian main course is naturally vegan, dairy-free, and packed with fiber and plant-based protein.

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Ingredients

500 ml Samp and beans, cooked

5 ml Fennel seeds

5 ml Cumin seeds

2 ml Coriander seeds

4 Cardamom pods

Vegetable oil

1 Onion, chopped

4 Garlic cloves, chopped

1 Red bell pepper, chopped

1 Yellow bell pepper, chopped

1 Green bell pepper, chopped

200 g Mushrooms, chopped

1 Red chilli, chopped

400 ml Coconut milk

handful Fresh parsley, chopped

Directions

Heat oil in a large, heavy-bottomed pot over medium heat. Add the fennel seeds, cumin seeds, coriander seeds, and cardamom pods. Toast the spices, stirring frequently, for 1-2 minutes until fragrant. Be careful not to burn them.
Add the chopped onion to the toasted spices and sauté for 3-4 minutes, stirring occasionally, until the onion begins to soften and turn translucent.
Stir in the chopped garlic and red chilli. Cook for 1 minute, stirring constantly, until fragrant.
Add the chopped red, yellow, and green bell peppers along with the mushrooms. Sauté for 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Pour in the cooked samp and beans, followed by the coconut milk. Stir well to combine all ingredients.
Bring the mixture to a gentle simmer over medium-low heat. Allow it to simmer, partially covered, for 8-10 hours or overnight for the flavors to meld and develop. If cooking for shorter periods, maintain a gentle simmer for at least 2-3 hours, stirring occasionally and adding water if needed to prevent sticking.
Taste and adjust seasoning as desired. The dish should be creamy and fragrant with well-incorporated spice flavors.
Ladle into serving bowls and garnish generously with fresh chopped parsley before serving.

Comments

Grocery List Plus Editorial Staff4

Samp and beans is a deeply Southern dish that Charlotte cooks will recognize, and the ingredient list is easy to source at Harris Teeter, Food Lion, or Walmart—no special trips needed. The 570-minute cook time is honest and non-negotiable; this is a slow-simmered one-pot meal that rewards patience but demands it, making it a weekend project rather than a weeknight option. At roughly $1.25 to $1.50 per serving, the cost is low and driven mainly by the coconut milk and fresh peppers, but the yield of eight servings means it's a real freezer-friendly base for meal prep or a crowd. The dish needs occasional stirring to prevent sticking, but not constant attention once the samp and beans soften.