Recipes · Cape Verdean · Main Courses
Cachupa (Corn and Bean Stew)
One serving has 958 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (126%), zinc (122%), pyridoxine (108%), thiamin (97%), copper (88%) and phosphorus (87%). Ready in 680 minutes.
- Preparation: 500 min
- Cooking: 180 min
- Makes: 1 serving (645 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, pork
Ingredients
- 60 g Corn kernels, dried
- 40 g Butter beans, dried
- 70 g Beef chuck, raw
- 50 g Pork shoulder, raw
- 30 g Chorizo, fresh (Mexican)
- 60 g Cassava, raw
- 50 g Sweet potato, raw
- 40 g Cabbage, green, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 10 g Vegetable oil
- 1 g Salt
- 200 g Water
Method
- Soak the dried corn and butter beans separately in water overnight, then drain.
- In a large pot, combine the corn, beans, beef and pork with the water; bring to a boil, then reduce to a simmer.
- Cook, covered, for about 1.5 hours, skimming occasionally, until the corn and beans begin to soften.
- Add the chorizo, cassava, sweet potato, onion, garlic and oil, and simmer for another 45 minutes.
- Add the cabbage and salt and simmer for a final 15-20 minutes until everything is tender and the stew is thick.
- Ladle into a bowl and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 958 kcal | 45% |
| Carbohydrates | 110 g | |
| Water | 445 mL | |
| Fiber | 11.8 g | 40% |
| Protein | 43 g | 90% |
| Tryptophan | 0.44 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.3 g | |
| Lysine | 2.8 g | |
| Methionine | 0.86 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 39.7 g | |
| Monounsaturated | 15.1 g | |
| Polyunsaturated | 9.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.7 g | |
| Saturated | 11.9 g | |
| Trans-Fats | 0.7 g | |
| Cholesterol | 101 mg | |
| Calcium | 119 mg | 12% |
| Copper | 0.79 mg | 88% |
| Iron | 7.9 mg | 44% |
| Magnesium | 230 mg | 74% |
| Manganese | 1.5 mg | 85% |
| Phosphorus | 607 mg | 87% |
| Potassium | 1,795 mg | 38% |
| Selenium | 47.3 µg | 86% |
| Sodium | 791 mg | |
| Zinc | 9.8 mg | 122% |
| Thiamin (vitamin B1) | 1.1 mg | 97% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 10.1 mg | 72% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 207 µg | 52% |
| Cobalamin (vitamin B12) | 3 µg | 126% |
| Choline | 171 mg | 40% |
| Vitamin A | 361 µg | 52% |
| Vitamin C | 32 mg | 43% |
| Vitamin D (D2 + D3) | 56.8 IU | 9% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 54.5 µg | 61% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.