Keto Umngqusho (Kerrie Blomkool 'Stamp' en Groenbone)
Keto Curried Cauliflower 'Samp' and Green Beans
Yes, with a tweak: crucially replace samp with cauliflower rice and sugar beans with fresh green beans. About 8g net carbs per serving.
What it is
A keto-friendly reimagining of the traditional Xhosa staple, Umngqusho. This version replaces high-carb samp (dried maize kernels) with cauliflower 'rice' and high-carb sugar beans with fresh green beans, all simmered in a rich, flavorful, often curried, savory sauce.
Key ingredients
Cauliflower rice, green beans, beef stock (or vegetable stock), onions (small amount), garlic, ginger, curry powder, turmeric, tomato paste (small amount, keto-friendly), olive oil, salt, black pepper. Can be enhanced with small pieces of fatty meat (e.g., lamb/beef).
How to make it keto
Crucially replace samp with cauliflower rice and sugar beans with fresh green beans. Ensure no added sugar in the curry paste, tomato paste, or stock. Request a generous serving of butter or healthy fat in preparation.
Watch out for
The traditional dish is very high in carbs from samp and sugar beans. Hidden sugars can be found in commercial curry powders, tomato pastes, or stocks. Onions can add to the carb count.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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