Embark on a culinary journey to the vibrant archipelago of Cape Verde with this traditional recipe for Catchupa Rica. As one of the most beloved dishes in Cape Verdean cuisine, Catchupa Rica reflects the rich cultural tapestry and diverse influences that have shaped the island's culinary heritage. This hearty and flavorsome stew, brimming with a medley of vegetables, beans, and meats, is a testament to the resourcefulness of Cape Verdean cooks, who ingeniously utilize locally available ingredients to create a dish that is both comforting and nourishing. Join us as we delve into the essence of Cape Verdean gastronomy and learn how to prepare this iconic dish, redolent with the aromas and tastes of the islands.

Ingredients:

• 1 cup dried hominy corn
• 1 cup dried kidney beans
• 4 cups water
• 1/4 cup olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 2 carrots, diced
• 2 potatoes, diced
• 1 sweet potato, diced
• 1/2 cabbage, shredded
• 1 lb beef, cubed
• 1 lb pork sausage, sliced
• 1/2 lb bacon, diced
• 1 chorizo sausage, sliced
• 1 bay leaf
• Salt and pepper to taste
• Hot sauce (optional)

Instructions:

1- Rinse the dried hominy corn and kidney beans thoroughly under cold water. Place them in separate bowls and cover with water. Allow them to soak overnight.

2- In a large pot, combine the soaked hominy corn and kidney beans with 4 cups of fresh water. Bring to a boil over medium-high heat, then reduce the heat to low and let simmer for about 1 hour, or until the beans are tender.

3- In another large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until softened and fragrant, about 5 minutes.

4- Add the diced tomatoes, carrots, potatoes, sweet potato, and shredded cabbage to the pot. Stir well to combine with the onion and garlic mixture.

5- Add the cubed beef, sliced pork sausage, diced bacon, and sliced chorizo sausage to the pot. Stir to mix everything together.

6- Once the beans and hominy corn are tender, add them to the pot with the meat and vegetables. Pour in any remaining cooking liquid from the beans and hominy corn.

7- Add the bay leaf to the pot, and season with salt and pepper to taste. Stir well to combine all the ingredients.

8- Cover the pot and let the catchupa rica simmer over low heat for about 1 to 2 hours, stirring occasionally, until all the flavors meld together and the stew thickens.

9- Taste and adjust seasoning as needed. If desired, serve with a side of hot sauce for added heat.

10- Enjoy your hearty and flavorful Cape Verdean Catchupa Rica, a deliciously rich version of this classic dish!

Nutritional Values:

Here's an approximate nutritional breakdown for the listed ingredients:

1 cup dried hominy corn:

• Calories: 420
• Carbohydrates: 87g
• Protein: 12g
• Fat: 3g
• Fiber: 14g

benefits: High in fiber, provides essential vitamins and minerals, such as vitamin B3 and folate, supports digestive health.

1 cup dried kidney beans:

• Calories: 225
• Carbohydrates: 40g
• Protein: 15g
• Fat: 1g
• Fiber: 13g

benefits: Excellent source of plant-based protein, rich in fiber, helps regulate blood sugar levels, supports heart health.

1/4 cup olive oil:

• Calories: 480
• Fat: 54g
• No significant protein, carbohydrate, or fiber content

benefits: Healthy monounsaturated fats, rich in antioxidants, anti-inflammatory properties, promotes heart health.

1 onion, diced:

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

benefits: Contains antioxidants and anti-inflammatory compounds, supports immune function, may lower cholesterol levels.

3 cloves garlic, minced:

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

benefits: Contains allicin, a compound with potent medicinal properties, supports heart health, boosts immune system.

2 tomatoes, diced:

• Calories: 50
• Carbohydrates: 11g
• Protein: 2g
• Fat: 0g
• Fiber: 3g

benefits: Rich in antioxidants like lycopene, supports heart health, may reduce the risk of certain cancers, good source of vitamins C and K.

2 carrots, diced:

• Calories: 50
• Carbohydrates: 12g
• Protein: 1g
• Fat: 0g
• Fiber: 4g

benefits: High in beta-carotene, supports eye health, rich in antioxidants, promotes skin health.

2 potatoes, diced:

• Calories: 320
• Carbohydrates: 74g
• Protein: 8g
• Fat: 0g
• Fiber: 10g

benefits: Good source of vitamins and minerals, including vitamin C, potassium, and B vitamins, provides energy and supports nerve function.

1 sweet potato, diced:

• Calories: 180
• Carbohydrates: 41g
• Protein: 4g
• Fat: 0g
• Fiber: 7g

benefits: Rich in beta-carotene, supports eye health, high in fiber, may improve blood sugar regulation.

1/2 cabbage, shredded:

• Calories: 120
• Carbohydrates: 28g
• Protein: 6g
• Fat: 0g
• Fiber: 14g

benefits: Low in calories, high in fiber, rich in vitamins C and K, supports digestive health, may reduce inflammation.

1 lb beef, cubed:

• Calories: 1100
• Protein: 90g
• Fat: 80g

benefits: Excellent source of protein, provides essential nutrients like iron, zinc, and vitamin B12, supports muscle growth and repair.

1 lb pork sausage, sliced:

• Calories: 1550
• Protein: 55g
• Fat: 140g

benefits: Good source of protein, contains essential vitamins and minerals, but high in saturated fats and sodium, consume in moderation.

1/2 lb bacon, diced:

• Calories: 480
• Protein: 24g
• Fat: 40g

benefits: Good source of protein, contains vitamins B1, B2, B3, and B12, but high in saturated fats and sodium, consume in moderation.

1 chorizo sausage, sliced:

• Calories: 850
• Protein: 35g
• Fat: 75g

benefits: Good source of protein, rich in flavor from spices like paprika, but high in saturated fats and sodium, consume in moderation.

These values are approximate and can vary based on factors such as specific brands of ingredients and cooking methods.