Recipes from Swaziland

Samp/Hominy with Vegetables

Prepared from the pulp of pounded boiled palm fruits, which is cooked adding fish/meat and condiments into a thick broth.


1.5l water
400g samp (hominy)
200g sugar beans
1 onion
1 tomato
2 carrots, chopped
200g green beans
2 small potatoes, chopped
200g shredded cabbage, shredded
1 butternut squash, chopped


1. In separate bowls soak the samp and sugar beans over night.
2. Rinse the samp, drain and boil for 30 minutes then add the washed beans, season with salt and boil until soft but still firm (about 75 minutes).
3. Add the vegetables, reduce to a simmer and cook for 40 minutes until the vegetables are done.
4. Add pepper to taste and serve.

Source: http://www.celtnet.orguk/recipes/miscellaneous/fetch-recipe.php?rid=misc-samp

Swazi Cornbread

Cornbread is a Swazi staple and it's served with almost every meal, especially with stews and curries


2 eggs, beaten
300g wheat flour
3 tsp baking powder
generous pinch of salt
300g corn meal (mealie meal)


1. Combine the eggs, flour, baking powder, salt and corn meal together in a bowl.
2. Add the milk to make a fairly watery dough.
3. Allow to stand for five minutes then pour into a tin and bake in an oven pre-heated to 190°C for 30 minutes, or until cooked through and golden.
4. Serve as an accompaniment to any Swazi main meal.