Welcome to the flavorful world of Cape Verdean cuisine! Canja de Galinha is a beloved dish in Cape Verde, offering a comforting and nourishing experience with every spoonful. This traditional chicken soup is infused with aromatic spices, hearty vegetables, and tender chicken pieces, creating a dish that is both satisfying and comforting. Whether enjoyed as a warm bowl on a chilly evening or as a soothing remedy for the soul, Canja de Galinha embodies the rich culinary heritage of Cape Verde. Join us on a culinary journey as we explore the recipe for this cherished dish, allowing you to bring a taste of Cape Verde to your own kitchen.

Ingredients:

• 1 whole chicken, cut into pieces
• 1 cup of white rice
• 1 onion, finely chopped
• 3 cloves of garlic, minced
• 2 carrots, diced
• 2 potatoes, diced
• 1 bell pepper, diced
• 1 tomato, diced
• 1 tablespoon of olive oil
• 1 teaspoon of ground cumin
• 1 teaspoon of paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1- In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until they become soft and translucent.

2- Add the chicken pieces to the pot, and season with ground cumin, paprika, salt, and pepper. Cook the chicken until it's browned on all sides.

3- Pour enough water into the pot to cover the chicken completely. Bring the water to a boil, then reduce the heat to low and let the chicken simmer for about 30 minutes, or until it's cooked through and tender.

4- Once the chicken is cooked, remove it from the pot and set it aside to cool slightly. Shred the chicken meat off the bones, discarding the bones and skin.

5- Return the shredded chicken to the pot, along with the diced carrots, potatoes, bell pepper, and tomato. Stir everything together, then cover the pot and let the vegetables cook for about 15 minutes, or until they're tender.

6- Meanwhile, rinse the rice under cold water until the water runs clear. Add the rice to the pot, stirring well to combine.

7- Cover the pot again and let the soup simmer for another 15-20 minutes, or until the rice is cooked through and tender.

8- Taste the soup and adjust the seasoning with salt and pepper if needed.

10- Serve the Canja de Galinha hot, garnished with freshly chopped parsley and accompanied by lemon wedges for squeezing over the soup.

Enjoy your delicious Cape Verdean Canja de Galinha, a comforting and nourishing chicken soup with rice and vegetables!

Nutritional Values:

Here are approximate nutritional values for the ingredients used in the Cape Verdean Canja de Galinha recipe:

Whole chicken (approximately 4 lbs):

• Calories: 840 kcal
• Protein: 120 g
• Fat: 40 g
• Carbohydrates: 0 g

benefits: Excellent source of protein, vitamins B6 and B12, niacin, and selenium. Supports muscle growth, immune function, and overall health.

White rice (1 cup cooked):

• Calories: 205 kcal
• Protein: 4 g
• Fat: 0 g
• Carbohydrates: 45 g

benefits: Good source of carbohydrates for energy, contains small amounts of protein and fiber, and is low in fat. Provides energy and aids in digestion.

Onion (1 medium):

• Calories: 44 kcal
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 10 g

benefits: Rich in antioxidants, particularly quercetin, and contains vitamins C and B6. Supports immune health, reduces inflammation, and may help regulate blood sugar levels.

Garlic (3 cloves):

• Calories: 13 kcal
• Protein: 0.6 g
• Fat: 0 g
• Carbohydrates: 3 g

benefits: Contains compounds like allicin with antibacterial and antiviral properties. Supports heart health, immune function, and may help lower cholesterol levels.

Carrots (2 medium):

• Calories: 50 kcal
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 12 g

benefits: High in beta-carotene, a precursor to vitamin A, as well as fiber and antioxidants. Promotes eye health, boosts immunity, and supports healthy skin.

Potatoes (2 medium):

• Calories: 220 kcal
• Protein: 5 g
• Fat: 0 g
• Carbohydrates: 50 g

benefits: Good source of vitamin C, potassium, and fiber. Provides energy, supports muscle function, and aids in digestion.

Bell pepper (1 medium):

• Calories: 25 kcal
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 6 g

benefits: Rich in vitamin C, vitamin A, and antioxidants like beta-carotene and quercetin. Supports immune health, eye health, and may reduce the risk of chronic diseases.

Tomato (1 medium):

• Calories: 22 kcal
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 5 g

benefits: Excellent source of vitamin C, potassium, and antioxidants like lycopene. Supports heart health, reduces inflammation, and may lower the risk of certain cancers.

Olive oil (1 tablespoon):

• Calories: 119 kcal
• Protein: 0 g
• Fat: 14 g
• Carbohydrates: 0 g

benefits: High in monounsaturated fats and antioxidants like vitamin E. Supports heart health, reduces inflammation, and may improve cholesterol levels.

Ground cumin (1 teaspoon):

• Calories: 8 kcal
• Protein: 0.4 g
• Fat: 0.4 g
• Carbohydrates: 1.4 g

benefits: Contains antioxidants and may have anti-inflammatory properties. Supports digestion, immune health, and may aid in blood sugar control.

Paprika (1 teaspoon):

• Calories: 6 kcal
• Protein: 0.3 g
• Fat: 0.3 g
• Carbohydrates: 1.3 g

benefits: Contains antioxidants like beta-carotene and capsaicin, which may have anti-inflammatory and metabolism-boosting effects. Supports immune health and digestion.

Nutritional values for salt, pepper, parsley, and lemon wedges are negligible as they are used in small amounts for seasoning and garnishing.