Embark on a culinary journey to the picturesque archipelago of Cape Verde, where the vibrant flavors of Africa, Portugal, and Brazil meld into a delicious tapestry of cuisine. At the heart of Cape Verdean gastronomy lies cachupa, a hearty and soul-warming stew that symbolizes the island's rich cultural heritage and resilient spirit.

Dating back generations, cachupa has sustained Cape Verdean families through times of scarcity and plenty, evolving into a beloved national dish cherished for its versatility and comforting appeal. This humble yet flavorsome stew reflects the resourcefulness of Cape Verdean cooks, who ingeniously combine simple ingredients to create a dish that is greater than the sum of its parts.

Join us as we delve into the essence of Cape Verdean cuisine, exploring the intricate flavors and cultural significance of cachupa. From its humble origins as a peasant dish to its prominence on festive occasions and everyday tables, cachupa embodies the essence of Cape Verdean identity, offering a tantalizing glimpse into the soul of this enchanting island nation.

Ingredients:

• 1 cup dried corn kernels
• 1 cup dried hominy (optional)
• 1 can (15 oz) red kidney beans, drained and rinsed
• 1 can (15 oz) white beans, drained and rinsed
• 1 lb pork shoulder, cubed
• 1 lb chorizo sausage, sliced
• 1 lb beef stew meat, cubed
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 2 bay leaves
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• Salt and pepper to taste
• Water or broth, as needed
• Olive oil for cooking

Instructions:

1- If using dried corn and hominy, soak them separately in water overnight. Drain before using.

2- In a large pot or Dutch oven, heat olive oil over medium heat. Add the cubed pork shoulder, beef stew meat, and sliced chorizo sausage. Cook until browned on all sides, then remove from the pot and set aside.

3- In the same pot, add more olive oil if needed, then sauté the chopped onion and minced garlic until softened and fragrant.

4- Add the diced tomatoes to the pot and cook until they begin to break down.

5- Return the browned meats to the pot. Add the soaked (or canned) corn and hominy, drained red kidney beans, and white beans.

6- Season the mixture with paprika, ground coriander, salt, pepper, and bay leaves. Stir to combine.

7- Pour enough water or broth into the pot to cover the ingredients. Bring the mixture to a boil, then reduce the heat to low and let it simmer, partially covered, for 2-3 hours, stirring occasionally. Add more water or broth if needed to prevent sticking and to achieve your desired consistency.

8- Taste and adjust seasoning as needed before serving.

9- Serve hot, garnished with fresh herbs if desired. Enjoy your taste of Cape Verde with this hearty and flavorful cachupa!

Nutritional Values:

Here are the approximate nutritional values for the ingredients listed in the Cape Verdean cachupa recipe:

1 cup dried corn kernels:

• Calories: 606
• Carbohydrates: 127g
• Protein: 16g
• Fat: 6g
• Fiber: 16g

benefits: Excellent source of carbohydrates, fiber, and essential nutrients like vitamin B6, thiamine, and magnesium. They provide sustained energy and promote digestive health.

1 cup dried hominy (optional):

• Calories: 672
• Carbohydrates: 144g
• Protein: 20g
• Fat: 5g
• Fiber: 20g

benefits: Similar to corn kernels, hominy is rich in carbohydrates and fiber. It also contains vitamin B3 (niacin), which supports metabolism and nervous system function.

1 can (15 oz) red kidney beans, drained and rinsed:

• Calories: 382
• Carbohydrates: 68g
• Protein: 24g
• Fat: 1g
• Fiber: 24g

benefits: High in protein, fiber, and various vitamins and minerals such as folate, iron, and potassium. They promote heart health, aid in digestion, and help regulate blood sugar levels.

1 can (15 oz) white beans, drained and rinsed:

• Calories: 338
• Carbohydrates: 62g
• Protein: 24g
• Fat: 1g
• Fiber: 19g

benefits:Also packed with protein, fiber, and nutrients like magnesium, potassium, and vitamin C. They support bone health, boost immunity, and contribute to overall wellness.

1 lb pork shoulder, cubed:

• Calories: 1360
• Carbohydrates: 0g
• Protein: 96g
• Fat: 104g

benefits: A good source of protein and essential amino acids necessary for muscle growth and repair. It also contains vitamins B6 and B12, zinc, and selenium, which support immune function and metabolism.

1 lb chorizo sausage, sliced:

• Calories: 1584
• Carbohydrates: 0g
• Protein: 64g
• Fat: 144g

benefits: Provides protein and fat, along with flavor from spices like paprika and garlic. However, it's high in saturated fat and sodium, so it should be consumed in moderation.

1 lb beef stew meat, cubed:

• Calories: 880
• Carbohydrates: 0g
• Protein: 88g
• Fat: 56g

benefits: Another source of protein, along with essential nutrients like iron, zinc, and vitamin B12. It contributes to muscle health, energy production, and overall vitality.

1 onion, chopped:

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

benefits: Low in calories but high in antioxidants, vitamins C and B6, and dietary fiber. Onions promote heart health, reduce inflammation, and support digestive health.

3 cloves garlic, minced:

• Calories: 13
• Carbohydrates: 3g
• Protein: 1g
• Fat: 0g

benefits: Known for its powerful medicinal properties, garlic is rich in vitamins C and B6, manganese, and antioxidants. It boosts immune function, lowers cholesterol, and may reduce the risk of certain diseases.

2 tomatoes, diced:

• Calories: 44
• Carbohydrates: 10g
• Protein: 2g
• Fat: 0g
• Fiber: 4g

benefits: Packed with vitamins A and C, potassium, and antioxidants like lycopene. Tomatoes support eye health, reduce inflammation, and protect against chronic diseases.

2 bay leaves:

• Negligible nutritional value

benefits: While not a significant source of nutrients, bay leaves add flavor and aroma to dishes. They may have mild anti-inflammatory and antimicrobial properties.

1 teaspoon paprika:

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

benefits: Contains antioxidants like vitamin C and carotenoids, which promote skin health and reduce inflammation. It also adds color and flavor to dishes.

1 teaspoon ground coriander:

• Calories: 5
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 1g

benefits: Rich in antioxidants, vitamins, and minerals such as vitamin C, iron, and magnesium. Coriander aids digestion, supports heart health, and may have antimicrobial properties.

Salt and pepper to taste:

• Negligible nutritional value

benefits: Used for seasoning, salt provides sodium essential for fluid balance and nerve function, while pepper adds flavor and may have antioxidant properties.

Water or broth, as needed:

• Negligible nutritional value

benefits: Essential for hydration and to create the base of the stew. Broth adds flavor and nutrients depending on its ingredients.

Olive oil for cooking:

• Calories: 120 (per tablespoon)
• Carbohydrates: 0g
• Protein: 0g
• Fat: 14g

benefits: A healthy source of monounsaturated fats, antioxidants, and vitamins E and K. Olive oil supports heart health, reduces inflammation, and promotes skin and hair health.

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