Cabo Verde (Cape Verde) • Africa • medium • 135 mins
Cabo Verde (Cape Verde) Cachupa
Description
Cachupa is a traditional Cape Verdean stew made with corn, beans, and a variety of meats or fish. It is considered the national dish of Cabo Verde, symbolizing the islands’ agricultural heritage and the blending of African and Portuguese culinary influences.
Ingredients
- 2 cups of corn (dried or fresh)
- 1 cup of red beans
- 1 cup of black-eyed peas
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, chopped
- 2 medium tomatoes, chopped
- 1/2 pound of chorizo sausage, sliced
- 1/2 pound of smoked fish (like tuna or mackerel)
- 1/2 pound of pork (optional), cut into cubes
- 4 cups of water or broth
- 2 tablespoons of olive oil
- Salt and pepper to taste
- 1 bay leaf
- 1 teaspoon of paprika
- 1 teaspoon of cumin
- Fresh parsley for garnish
Instructions
- Soak the corn, red beans, and black-eyed peas overnight in water. Drain and set aside.
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and bell pepper, sautéing until softened.
- Stir in the chopped tomatoes and cook for about 5 minutes.
- Add the soaked corn, beans, and peas to the pot along with the water or broth.
- Incorporate the chorizo, smoked fish, and pork (if using).
- Season with salt, pepper, bay leaf, paprika, and cumin.
- Bring to a boil, then reduce heat to low and simmer for about 1.5 to 2 hours, stirring occasionally, until the grains and beans are tender.
- Adjust seasoning as needed.
- Serve hot, garnished with fresh parsley.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: dairy-free, gluten-free
⚠️ Allergens: none
Health Benefits
Cachupa is rich in complex carbohydrates from corn, providing sustained energy and dietary fiber that aids digestion. The inclusion of red beans and black-eyed peas enhances protein content, supporting muscle health and satiety. Additionally, the smoked fish and chorizo add omega-3 fatty acids and essential vitamins, promoting heart health. As a traditional dish from Cabo Verde, Cachupa also embodies cultural significance, fostering community and connection through shared meals.
Cultural Significance
Cachupa reflects the agricultural practices of Cabo Verde, where corn and beans are staple crops. It is a dish that embodies the communal spirit of Cape Verdean culture, often prepared in large quantities for family gatherings and celebrations.
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