Guinea-Bissau • Africa • easy • 45 mins
Guinea-Bissau Caldo
Description
Caldo is a traditional soup from Guinea-Bissau, often made with fish or meat, vegetables, and spices. It holds a significant place in the culinary culture of the country, often served during communal meals and family gatherings.
Ingredients
- 500g of fresh fish (such as tilapia or catfish), cleaned and cut into pieces
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 2 medium tomatoes, chopped
- 1 green bell pepper, chopped
- 1 carrot, sliced
- 1 potato, diced
- 1 liter of water
- 2 tablespoons of palm oil
- 1 teaspoon of ground black pepper
- 1 teaspoon of salt
- 1 teaspoon of ground chili pepper (optional)
- Fresh cilantro for garnish
Instructions
- In a large pot, heat the palm oil over medium heat. Add the chopped onion and garlic, sautéing until translucent.
- Add the chopped tomatoes and bell pepper, cooking until the tomatoes break down.
- Stir in the carrot and potato, cooking for an additional 5 minutes.
- Pour in the water and bring to a boil.
- Once boiling, add the fish pieces, black pepper, salt, and chili pepper if using.
- Reduce heat and let simmer for about 20-25 minutes, or until the fish is cooked through and the vegetables are tender.
- Taste and adjust seasoning if necessary.
- Serve hot, garnished with fresh cilantro.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Caldo is rich in high-quality protein from fresh fish, which supports muscle health and provides essential omega-3 fatty acids, promoting heart health. The inclusion of vegetables like tomatoes, onions, and bell peppers adds vitamins A and C, which are crucial for immune function and skin health. Additionally, the dish is low in calories and free from dairy and gluten, making it suitable for various dietary needs while contributing to a balanced diet. The use of palm oil offers a source of healthy fats, which can provide energy and support overall wellness.
Cultural Significance
Caldo is often enjoyed during family gatherings and celebrations, reflecting the communal spirit of Guinea-Bissau. It showcases the country’s reliance on fresh, local ingredients and the importance of fish in the coastal diet.
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