Discover the vibrant flavors of Cape Verde with this traditional recipe for Molho Cru. Molho Cru, which translates to "raw sauce" in Portuguese, is a popular condiment in Cape Verdean cuisine, known for its refreshing taste and versatility. Made with fresh ingredients like tomatoes, onions, peppers, and lime juice, Molho Cru adds a zesty kick to seafood, grilled meats, or even as a dipping sauce for bread. Join us on a culinary journey to the islands of Cape Verde as we explore the simple yet delicious art of making Molho Cru.

Ingredients:

• 3 medium tomatoes, diced
• 1 small onion, finely chopped
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1-2 hot chili peppers (such as Scotch bonnet or jalapeño), finely chopped (optional for heat)
• Juice of 2-3 limes
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh cilantro or parsley, chopped (optional, for garnish)

Instructions:

1- In a bowl, combine the diced tomatoes, chopped onion, diced green bell pepper, diced red bell pepper, minced garlic, and chopped chili peppers (if using).

2- Drizzle the olive oil over the mixture and squeeze the lime juice on top.

3- Season with salt and pepper to taste. Stir well to combine all the ingredients.

4- Cover the bowl and refrigerate the Molho Cru for at least 30 minutes to allow the flavors to meld together.

5- Before serving, taste and adjust seasoning if necessary.

6- Garnish with chopped fresh cilantro or parsley if desired.

7- Serve Molho Cru as a condiment alongside grilled seafood, meats, rice dishes, or as a dipping sauce for bread.

Enjoy the vibrant flavors of Cape Verde with this refreshing Molho Cru!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Cape Verde Molho Cru recipe:

3 medium tomatoes, diced:

• Calories: 60
• Carbohydrates: 14g
• Protein: 3g
• Fat: 0.5g
• Fiber: 4g
• Vitamin C: 45% DV
• Vitamin A: 20% DV

benefits:

• Rich in vitamins C and A, which support immune function and vision.
• High in antioxidants, including lycopene, which may reduce the risk of chronic diseases.

1 small onion, finely chopped:

• Calories: 10
• Carbohydrates: 2g
• Protein: 0.5g
• Fat: 0g
• Fiber: 0.5g
• Vitamin C: 8% DV

benefits:

• Contains flavonoids and sulfur compounds with potential anti-inflammatory and anti-cancer properties.
• Good source of fiber and vitamin C, promoting digestive health and immune support.

1 green bell pepper, diced:

• Calories: 30
• Carbohydrates: 7g
• Protein: 1g
• Fat: 0g
• Fiber: 3g
• Vitamin C: 190% DV
• Vitamin A: 10% DV

benefits:

• Excellent source of vitamin C, providing antioxidant protection and supporting collagen production.
• Contains vitamins A and K, promoting vision health and blood clotting regulation.

1 red bell pepper, diced:

• Calories: 40
• Carbohydrates: 9g
• Protein: 1g
• Fat: 0g
• Fiber: 3g
• Vitamin C: 210% DV
• Vitamin A: 70% DV

benefits:

• Higher levels of vitamin C compared to green bell peppers, offering even more antioxidant benefits.
• Rich in beta-carotene, which can be converted to vitamin A, supporting skin health and immune function.

2 cloves garlic, minced:

• Calories: 10
• Carbohydrates: 2g
• Protein: 0.5g
• Fat: 0g
• Fiber: 0g
• Vitamin C: 4% DV

benefits:

• Contains sulfur compounds with potential antibacterial and antiviral properties.
• May help lower blood pressure and cholesterol levels, supporting heart health.

1-2 hot chili peppers (such as Scotch bonnet or jalapeño), finely chopped:

• Calories: 5-10 (depends on size and type)
• Carbohydrates: 1-2g
• Protein: 0.5-1g
• Fat: 0g
• Fiber: 0.5-1g
• Vitamin C: 20-50% DV (depends on type)

benefits:

• Capsaicin, the active compound responsible for heat, may boost metabolism and promote weight loss.
• Contains vitamins A and C, providing immune support and promoting healthy skin.

Juice of 2-3 limes:

• Calories: 20-30
• Carbohydrates: 6-9g
• Protein: 0.5-1g
• Fat: 0g
• Vitamin C: 60-90% DV

benefits:

• Excellent source of vitamin C, supporting immune function and collagen synthesis.
• Citric acid aids digestion and may help prevent kidney stones.

2 tablespoons olive oil:

• Calories: 240
• Fat: 28g
• Vitamin E: 30% DV

benefits:

• Rich in monounsaturated fats, which are heart-healthy and may reduce the risk of cardiovascular disease.
• Contains antioxidants, such as vitamin E, protecting cells from damage caused by free radicals.

Nutritional values for salt, pepper, and fresh cilantro or parsley are negligible as they are used in small quantities for seasoning and garnish.