Sao Tome and Príncipe • Africa • medium • 140 mins
Sao Tome and Príncipe Cachupa
Description
Cachupa is a traditional stew that embodies the rich culinary heritage of Sao Tome and Príncipe. It is a hearty dish made with corn, beans, and various meats, often enjoyed as a communal meal that reflects the island’s agricultural bounty and cultural diversity.
Ingredients
- 2 cups of corn (preferably dried and soaked overnight)
- 1 cup of red beans (soaked overnight)
- 1/2 pound of pork (cut into cubes)
- 1/2 pound of smoked sausage (sliced)
- 1 onion (chopped)
- 2 cloves of garlic (minced)
- 1 green bell pepper (chopped)
- 2 tomatoes (chopped)
- 2 tablespoons of vegetable oil
- 1 teaspoon of paprika
- Salt to taste
- Black pepper to taste
- Water (as needed)
Instructions
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onion, garlic, and green bell pepper, sautéing until softened.
- Add the pork cubes and smoked sausage, browning them on all sides.
- Stir in the chopped tomatoes and paprika, cooking for another 5 minutes.
- Add the soaked corn and beans to the pot, followed by enough water to cover the ingredients.
- Season with salt and black pepper, then bring to a boil.
- Reduce the heat to low, cover, and let simmer for about 1.5 to 2 hours, stirring occasionally, until the corn and beans are tender.
- Adjust seasoning as needed and serve hot.
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 and red beans, providing sustained energy and dietary fiber that supports digestive health. The dish offers protein from pork and smoked sausage, essential for muscle maintenance and repair. Additionally, the inclusion of tomatoes and bell peppers contributes vitamins C and A, promoting immune function and skin health. As a gluten-free and dairy-free option, it accommodates various dietary needs while celebrating the cultural heritage of Sao Tome and Príncipe.
Cultural Significance
Cachupa is often considered the national dish of Sao Tome and Príncipe and is a symbol of the islands’ agricultural practices. It is traditionally prepared for family gatherings and celebrations, showcasing the importance of communal eating in the culture.
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