Indulge in the rich culinary heritage of Cape Verde with this tantalizing Feijoada recipe. Bursting with vibrant flavors and wholesome ingredients, Feijoada is a cherished dish that embodies the heart and soul of Cape Verdean cuisine. This hearty stew is a celebration of community, tradition, and the bountiful offerings of the land and sea. As you simmer the aromatic blend of beans, meats, and spices, you'll be transported to the sun-kissed shores of this enchanting archipelago. Join us on a culinary journey as we uncover the secrets to preparing this beloved Cape Verdean delicacy.

Ingredients:

• 1 pound dried black beans, rinsed and soaked overnight
• 1/2 pound pork shoulder, diced into small cubes
• 1/2 pound smoked sausage (linguiça or chorizo), sliced
• 1/2 pound beef stew meat, diced into small cubes
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 bay leaves
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 4 cups water or beef broth
• 2 tablespoons olive oil
• Fresh cilantro or parsley for garnish
• Cooked white rice for serving

Instructions:

1- In a large pot, heat olive oil over medium heat. Add diced pork shoulder, sausage slices, and beef stew meat. Sauté until browned on all sides, about 5-7 minutes.

2- Add chopped onion and minced garlic to the pot. Cook until onion is translucent, about 3-4 minutes.

3- Stir in soaked black beans, bay leaves, paprika, ground cumin, dried thyme, salt, and pepper. Mix well to combine.

4- Pour water or beef broth into the pot, ensuring that the beans and meats are covered. Bring to a boil, then reduce heat to low. Cover and simmer for about 2 to 2 1/2 hours, or until the beans are tender and the meats are cooked through. Stir occasionally and add more water or broth if necessary to prevent the stew from drying out.

5- Once the Feijoada is ready, remove the bay leaves and adjust seasoning with salt and pepper if needed.

6- Serve the Cape Verde Feijoada hot, accompanied by cooked white rice and garnished with fresh cilantro or parsley.

7- Enjoy this comforting and flavorful bean stew, packed with the rich taste of various meats, a true taste of Cape Verdean cuisine!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Cape Verde Feijoada recipe per serving:

Dried Black Beans (1 cup cooked):

• Calories: 227
• Protein: 15g
• Carbohydrates: 40g
• Fiber: 15g
• Fat: 1g

benefits:

• Excellent source of plant-based protein.
• High in fiber, promoting digestive health and regulating blood sugar levels.
• Rich in antioxidants, supporting overall health and reducing the risk of chronic diseases.

Pork Shoulder (1/2 pound):

• Calories: 360
• Protein: 36g
• Fat: 24g

benefits:

• Good source of protein, essential for muscle growth and repair.
• Provides essential vitamins and minerals such as B vitamins, zinc, and iron.
• Contributes to satiety and energy levels due to its protein and fat content.

Smoked Sausage (1/2 pound):

• Calories: 650
• Protein: 25g
• Fat: 57g

benefits:

• Adds rich flavor and depth to dishes like Feijoada.
• Contains protein and fat, providing energy and satiety.
• May contain spices with potential health benefits, such as paprika, which is rich in antioxidants.

Beef Stew Meat (1/2 pound):

• Calories: 460
• Protein: 40g
• Fat: 32g

benefits:

• Another excellent source of protein, crucial for muscle function and overall health.
• Provides essential nutrients like iron, zinc, and B vitamins, supporting various bodily functions.
• Adds savory flavor and texture to the dish.

Onion (1 medium):

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

benefits:

• Rich in antioxidants, particularly quercetin, which may have anti-inflammatory and anti-cancer properties.
• Contains prebiotic fibers that support gut health and promote the growth of beneficial bacteria.
• Adds flavor and aroma to dishes while providing essential nutrients like vitamin C and potassium.

Garlic (3 cloves):

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

benefits:

• Contains allicin, a compound with potent medicinal properties, including anti-inflammatory and antimicrobial effects.
• Supports heart health by lowering cholesterol and blood pressure levels.
• Enhances the flavor of dishes while offering various health benefits.

Olive Oil (2 tablespoons):

• Calories: 240
• Fat: 28g

benefits:

• Rich in monounsaturated fats, promoting heart health and reducing the risk of cardiovascular diseases.
• Contains antioxidants, such as vitamin E and phenolic compounds, protecting cells from damage caused by free radicals.
• Adds richness and depth to dishes while providing essential fatty acids and fat-soluble vitamins.

Nutritional values for the following ingredients were not provided as they are typically used in small amounts and do not contribute significantly to the overall nutrition of the dish:

• Bay leaves
• Paprika
• Ground cumin
• Dried thyme
• Salt
• Pepper
• Fresh cilantro or parsley (used for garnish)

Keep in mind that these values are approximate and can vary based on factors such as specific ingredients used, cooking methods, and serving sizes.