Estimated Nutrition (whole recipe, rough)
Counts 15 of 20 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Pork | 100g cooked | 242 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Lima Bean | 1/2 cup (85g) cooked | 108 |
| Banana | 1 medium (118g) | 105 |
| Winter Squash | 1 cup cubed (140g) butternut | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bacon | 1 slice cooked (8g) | 43 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Bean | not in our table | 0 |
| Yam | not in our table | 0 |
| Butternut | not in our table | 0 |
| Leaf | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 c. samp (hominy)
- 1 c. kidney beans
- 1 c. large lima beans
- 1/2 c. shell beans
- whole chicken
- 2 lbs. spareribs (pork or beef)
- 1 chourico (garlic spicy sausage), sliced
- l blood sausage, when avallable, sliced
- 1/4 lb. lean bacon, diced
- 2 lbs. cabbage, chopped coarsely
- 2 lbs. tomatoes, quartered
- 2 lbs. green bananas, peeled and sliced
- 2 lbs. fresh yams, peeled and chunked
- 2 lbs. fresh sweet potatoes, peeled and chunked
- 2 lbs. hard winter squash, peeled and chunked (e.g. buttercup, butternut, hubbard etc.)
- 1 onion, chopped
- 2 cloves of garlic, peeled
- 2 bay leaves
- Flat leaf coriander
Directions
Soak the samp and beans overnight. In a stock pot, heat six cups of water.
Add two tablespoons of olive oil, onion, garlic and bay leaf to water for seasoning.
Bring to boil and add samp and beans. In a separate kettle, cook the vegetables except the tomatoes with the spareribs, chourico or linguica, blood sausage, and bacon.
Next, cut up and season the chicken. Saute chicken in olive oil.
Add tomatoes, and let simmer until samp and beans are almost folk tender but not quite done.
Add cooked vegetables and meats into stock pot. Cook on low heat for approximately one hour.
About 20 minutes before the cachupa is done you may mix in well sauted onion, garlic and tomato paste mixture (sofrito) to adjust and enhance the flavor.
Turn off heat and let sit in the covered pot for at least one half hour before serving.
Arrange meats and vegetables on a large serving platter and serve the corn and beans in a bowl.
Category:Cape Verdean Recipes
Category:Cape Verdean Meat Dishes