Embark on a culinary journey to the sun-kissed shores of Cape Verde with our delectable recipe for Cachupa Refogada. As one of the archipelago's most beloved dishes, Cachupa Refogada embodies the vibrant flavors and rich cultural heritage of this tropical paradise. Originating from humble beginnings as a peasant dish, it has evolved into a staple comfort food cherished by locals and revered by visitors alike.

Infused with a colorful array of ingredients, including hearty beans, succulent meats, and fragrant spices, Cachupa Refogada represents the heart and soul of Cape Verdean cuisine. This nourishing stew not only satisfies the palate but also tells a story of resilience, resourcefulness, and the unity of Cape Verdean communities.

Join us as we unravel the secrets of this beloved dish, exploring its history, ingredients, and step-by-step preparation. Whether you're a seasoned chef or an adventurous home cook, get ready to savor the flavors of Cape Verde with our authentic Cachupa Refogada recipe.

Ingredients:

  • 1 cup dried hominy corn
  • 1 cup dried kidney beans
  • 4 cups water (for soaking)
  • 4 cups chicken or vegetable broth
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 tomatoes, diced
  • 1 bell pepper, diced
  • 1 carrot, diced
  • 1 chorizo sausage, sliced (optional)
  • 4 eggs
  • Salt and pepper to taste
  • 2 tablespoons olive oil
  • Fresh cilantro for garnish (optional)

Instructions:

Soak the Hominy and Beans:

1- In separate bowls, soak the dried hominy corn and kidney beans in water overnight or for at least 8 hours.

Prepare the Ingredients:

1- Drain the soaked hominy and beans.

2- In a large pot, combine the hominy, kidney beans, and chicken or vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for about 1 hour or until the hominy and beans are tender.

Stir-Fry the Vegetables:

1- In a large skillet or frying pan, heat olive oil over medium heat. Add diced onion and minced garlic, sautéing until fragrant and translucent.

2- Add diced tomatoes, bell pepper, and carrot to the skillet. Cook for about 5-7 minutes, or until the vegetables are tender.

Combine Ingredients:

1- Once the hominy and beans are tender, add the stir-fried vegetables to the pot. Stir well to combine all ingredients.

Add Chorizo (Optional):

1- If using chorizo sausage, add the sliced sausage to the pot and stir to incorporate. Allow it to simmer with the rest of the ingredients for an additional 10-15 minutes, allowing the flavors to meld together.

Season and Serve:

1- Season the Cachupa Refogada with salt and pepper to taste. Adjust seasoning as needed.

2- In a separate pan, fry the eggs to your desired doneness.

3- Serve the Cachupa Refogada hot, topped with fried eggs and garnished with fresh cilantro if desired. Enjoy this flavorful and hearty Cape Verdean dish!

Note: Cachupa Refogada is a versatile dish, so feel free to customize it with your favorite vegetables or protein options. You can also adjust the spiciness by adding chili peppers or hot sauce according to your taste preferences.

Nutritional Values:

Here's a rough estimate of the nutritional values for the ingredients listed:

Dried Hominy Corn (1 cup):

  • Calories: 530
  • Carbohydrates: 110g
  • Protein: 14g
  • Fat: 4g
  • Fiber: 14g

benefits:Provides carbohydrates for energy, fiber for digestive health, and essential vitamins and minerals such as niacin, thiamine, and phosphorus.

Dried Kidney Beans (1 cup):

  • Calories: 225
  • Carbohydrates: 40g
  • Protein: 15g
  • Fat: 1g
  • Fiber: 11g

benefits: Rich in plant-based protein, fiber for digestive health, and various vitamins and minerals including folate, iron, and magnesium.

Chicken or Vegetable Broth (4 cups):

  • Calories: 40 (approximately, depending on the type and brand)
  • Sodium: Varies depending on brand, usually around 900-1200mg per cup

benefits: Hydrating and adds flavor to the dish. Chicken broth may provide additional protein and minerals, while vegetable broth adds vitamins and antioxidants.

Onion (1 medium):

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

benefits: Contains antioxidants and compounds that may promote heart health, reduce inflammation, and support immune function.

Garlic (3 cloves):

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

benefits: Known for its antibacterial and antiviral properties, garlic may help boost the immune system, reduce blood pressure, and improve heart health.

Tomatoes (2 medium):

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

benefits: High in vitamin C, potassium, and antioxidants such as lycopene, which may help reduce the risk of chronic diseases and promote overall health.

Bell Pepper (1 medium):

  • Calories: 25
  • Carbohydrates: 6g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 2g

benefits: Rich in vitamin C, vitamin A, and antioxidants, bell peppers support immune function, eye health, and may have anti-inflammatory properties.

Carrot (1 medium):

  • Calories: 25
  • Carbohydrates: 6g
  • Protein: 1g
  • Fat: 0g
  • Fiber: 2g

benefits: Excellent source of beta-carotene, a precursor to vitamin A, which is essential for vision, immune function, and skin health. Carrots also provide fiber and other vitamins and minerals.

Chorizo Sausage (1 slice, approximately 1 oz):

  • Calories: 80-100 (varies depending on brand and type)
  • Carbohydrates: 0-2g
  • Protein: 4-6g
  • Fat: 7-9g

benefits: Adds protein and flavor to the dish, but may also contribute to higher saturated fat and sodium content depending on the type and preparation.

Eggs (4 large):

  • Calories: 280
  • Carbohydrates: 2g
  • Protein: 24g
  • Fat: 20g
  • Fiber: 0g

benefits: Excellent source of high-quality protein, vitamins D and B12, and essential minerals like iron and selenium. Eggs also contain choline, which is important for brain health.

Olive Oil (2 tablespoons):

  • Calories: 240
  • Fat: 28g
  • Carbohydrates: 0g
  • Protein: 0g

benefits: Provides heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. Olive oil is linked to improved heart health, cognitive function, and overall well-being.

Nutritional values for salt, pepper, and cilantro are negligible and not typically included in the calculation. The values provided are approximate and may vary based on factors such as brand, preparation method, and serving size.

kirolos

i'm just try to cook new things.

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