Recipes · Cape Verdean · Seafood
Bafa (Cape Verdean Octopus Stew)
One serving has 445 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (1833%), selenium (183%), copper (124%), pyridoxine (94%), iron (74%) and phosphorus (71%). Ready in 80 minutes.
- Preparation: 20 min
- Cooking: 60 min
- Makes: 1 serving (521 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: alcohol, shellfish, sulphite
Ingredients
- 220 g Octopus, raw
- 90 g Onions, raw
- 12 g Garlic, raw
- 120 g Tomatoes, raw
- 15 g Olive oil
- 60 g Wine, white
- 1 g Bay leaves
- 1.5 g Paprika
- 1.2 g Salt
Method
- Rinse the octopus and cut it into large chunks. Finely slice the onion and mince the garlic.
- Heat the olive oil in a heavy pot over medium heat and cook the onion and garlic for 4-5 minutes until soft and fragrant.
- Add the octopus to the pot and cook for 3-4 minutes, stirring, until it turns opaque and releases some liquid.
- Chop the tomato and add it to the pot with the white wine, bay leaf and paprika; bring to a simmer.
- Cover and cook over low heat for 45-55 minutes, stirring occasionally, until the octopus is fork-tender, adding a splash of water if the sauce reduces too much.
- Uncover, season with the salt, and simmer for a final 5 minutes to let the sauce thicken to a rich, garlicky stew.
- Serve hot with rice or funge (cassava porridge) to soak up the sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 445 kcal | 21% |
| Carbohydrates | 25 g | |
| Water | 430 mL | |
| Fiber | 4 g | 14% |
| Protein | 35.9 g | 75% |
| Tryptophan | 0.4 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.4 g | |
| Lysine | 2.6 g | |
| Methionine | 0.76 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.68 g | |
| Fat | 17.9 g | |
| Monounsaturated | 11.4 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.18 g | |
| Eicosapentaenoic Acid (EPA) | 0.17 g | |
| Omega-6 | 1.7 g | |
| Saturated | 2.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 106 mg | |
| Calcium | 189 mg | 19% |
| Copper | 1.1 mg | 124% |
| Iron | 13.4 mg | 74% |
| Magnesium | 101 mg | 33% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 499 mg | 71% |
| Potassium | 1,316 mg | 28% |
| Selenium | 101 µg | 183% |
| Sodium | 987 mg | |
| Zinc | 4.4 mg | 55% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 5.8 mg | 41% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 1.2 mg | 94% |
| Folate (vitamin B9) | 73.8 µg | 18% |
| Cobalamin (vitamin B12) | 44 µg | 1833% |
| Choline | 163 mg | 38% |
| Vitamin A | 189 µg | 27% |
| Vitamin C | 38.3 mg | 51% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 5.9 mg | 39% |
| Vitamin K | 20.7 µg | 23% |
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
1.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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