Welcome to the vibrant culinary world of Cape Verde, where flavors from Africa, Europe, and South America blend harmoniously to create unique and tantalizing dishes. Among the rich tapestry of Cape Verdean cuisine stands Feijão Grogue, a hearty and comforting bean stew infused with the distinctive taste of grogue, the traditional local rum.

This recipe pays homage to the cultural heritage of Cape Verde, inviting you on a culinary journey to experience the warmth and hospitality of its people through their cherished comfort food. With its simple yet robust ingredients, Feijão Grogue embodies the essence of island life, offering nourishment for both body and soul.

Prepare to awaken your taste buds and embark on a delightful adventure as we delve into the preparation of this beloved Cape Verdean dish, where every spoonful tells a story of tradition, community, and the joy of sharing a meal with loved ones.

Ingredients:

• 2 cups dried black-eyed peas, soaked overnight
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 1 bell pepper, diced
• 1 Scotch bonnet pepper (optional, for heat)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• Salt and black pepper to taste
• 2 cups coconut milk
• 2 cups vegetable broth
• 2 tablespoons olive oil
• Fresh cilantro, chopped (for garnish)
• Cooked rice, for serving

Instructions:

Prepare the Black-Eyed Peas:

1- Rinse the soaked black-eyed peas under cold water and drain.

2- In a large pot, heat olive oil over medium heat. Add chopped onions and garlic, sauté until translucent.

3- Stir in diced tomatoes, bell pepper, and Scotch bonnet pepper (if using). Cook for a few minutes until vegetables soften.

Add Spices:Sprinkle ground cumin, coriander, smoked paprika, dried thyme, salt, and black pepper into the pot. Stir well to combine and let the spices toast for a minute to release their flavors.

Cook the Black-Eyed Peas:

1- Add the soaked black-eyed peas to the pot and stir to coat them with the spice mixture.

2- Pour in the coconut milk and vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for about 30-40 minutes or until the black-eyed peas are tender. Stir occasionally.

Adjust Seasoning and Serve:

1- Taste and adjust seasoning with more salt and pepper if needed.

2- Once the black-eyed peas are cooked and the stew has thickened slightly, remove from heat.

3- Serve hot over cooked rice, garnished with fresh chopped cilantro.

Enjoy this comforting and flavorful Cape Verdean dish, Feijão Grogue, which perfectly blends the earthy goodness of black-eyed peas with the rich creaminess of coconut milk and aromatic spices.

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients used in the Cape Verde Feijão Grogue recipe:

Dried Black-Eyed Peas (2 cups, soaked overnight):

• Calories: 430
• Protein: 28g
• Carbohydrates: 80g
• Fiber: 20g
• Fat: 1g

benefits:High in protein, fiber, and essential nutrients like folate and iron. They promote heart health, aid digestion, and support energy production.

Onion (1 medium, finely chopped):

• Calories: 44
• Protein: 1g
• Carbohydrates: 10g
• Fiber: 2g
• Fat: 0g

benefits: Rich in antioxidants and vitamins, onions have anti-inflammatory properties, support immune function, and may help regulate blood sugar levels.

Garlic (3 cloves, minced):

• Calories: 13
• Protein: 0.6g
• Carbohydrates: 3g
• Fiber: 0.2g
• Fat: 0g

benefits: Known for its antimicrobial and immune-boosting properties, garlic also supports heart health, helps lower cholesterol, and may reduce the risk of certain cancers.

Tomatoes (2 medium, diced):

• Calories: 44
• Protein: 2g
• Carbohydrates: 10g
• Fiber: 3g
• Fat: 0g

benefits: Packed with vitamin C, potassium, and antioxidants like lycopene, tomatoes support skin health, heart health, and may reduce the risk of chronic diseases.

Bell Pepper (1 medium, diced):

• Calories: 25
• Protein: 1g
• Carbohydrates: 6g
• Fiber: 2g
• Fat: 0g

benefits: A great source of vitamin C and other antioxidants, bell peppers support eye health, boost immunity, and may reduce the risk of certain cancers.

Scotch Bonnet Pepper (1 pepper, optional):

• Calories: 6
• Protein: 0.2g
• Carbohydrates: 1.3g
• Fiber: 0.4g
• Fat: 0.1g

benefits: Provides capsaicin, which may help reduce inflammation, boost metabolism, and has potential pain-relieving effects.

Ground Cumin (1 teaspoon):

• Calories: 8
• Protein: 0.4g
• Carbohydrates: 1.4g
• Fiber: 0.1g
• Fat: 0.5g

benefits: Contains antioxidants and may aid digestion, improve blood sugar control, and support weight loss.

Ground Coriander (1 teaspoon):

• Calories: 5
• Protein: 0.2g
• Carbohydrates: 1g
• Fiber: 0.5g
• Fat: 0.3g

benefits: Rich in antioxidants, coriander may help lower blood sugar levels, reduce blood pressure, and support digestion.

Smoked Paprika (1 teaspoon):

• Calories: 6
• Protein: 0.3g
• Carbohydrates: 1.2g
• Fiber: 0.7g
• Fat: 0.3g

benefits: Contains antioxidants and may have anti-inflammatory properties, supporting heart health and reducing the risk of chronic diseases.

Dried Thyme (1 teaspoon):

• Calories: 3
• Protein: 0.1g
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Fat: 0.1g

benefits: Rich in vitamins and minerals, thyme has antimicrobial properties, supports respiratory health, and may aid digestion.

Coconut Milk (2 cups):

• Calories: 960
• Protein: 8g
• Carbohydrates: 16g
• Fiber: 0g
• Fat: 100g

benefits: Provides healthy fats and may support heart health, boost immunity, and improve digestion.

Vegetable Broth (2 cups):

• Calories: 20
• Protein: 0g
• Carbohydrates: 4g
• Fiber: 0g
• Fat: 0g

benefits: Low in calories and rich in vitamins and minerals, vegetable broth supports hydration, promotes gut health, and can be a flavorful base for various dishes.

Olive Oil (2 tablespoons):

• Calories: 238
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 27g

benefits: Rich in monounsaturated fats and antioxidants, olive oil supports heart health, reduces inflammation, and may improve brain function.

Fresh Cilantro (for garnish):

• Negligible in calories, typically used in small amounts for garnish.

benefits: Contains vitamins, minerals, and antioxidants, cilantro may support digestion, promote detoxification, and has antimicrobial properties.

Cooked Rice (for serving):

• Nutritional values will depend on the type and quantity of rice used.

benefits: Depending on the type, rice provides carbohydrates for energy, supports digestion, and can be a source of essential nutrients like vitamins and minerals.

Please note that these nutritional values are approximate and may vary based on factors such as ingredient brands, preparation methods, and serving sizes.