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Cachupa Rica (Corn and Bean Stew with Meat)

What is Cachupa Rica?

Cachupa Rica is a traditional Cape Verdean dish that is known for its rich, hearty flavors and filling ingredients. The dish is essentially a stew made with corn, beans, and meat, which are cooked together until the flavors meld together to create a deliciously satisfying meal.

The origins of Cachupa Rica can be traced back to the days of slavery in Cape Verde, when slaves would use whatever ingredients they had available to create a nourishing meal. Over time, the dish has evolved to become a staple in Cape Verdean cuisine, and is now enjoyed by locals and visitors alike.

Ingredients and Preparation of Cachupa Rica

The traditional ingredients used to make Cachupa Rica include corn, beans, meat (usually pork or beef), onions, garlic, and various vegetables such as sweet potato, cassava, and pumpkin. The stew is typically prepared in a large pot, with the ingredients being added in stages and allowed to simmer together for several hours.

To make Cachupa Rica, the corn and beans are soaked overnight to soften them, before being cooked together in a large pot of water. The meat is then added and allowed to cook until tender, before the vegetables and seasonings are added. The stew is then left to simmer until all the flavors have melded together to create a rich, hearty dish.

Cultural Significance and Variations of Cachupa Rica

In Cape Verde, Cachupa Rica is more than just a meal – it is a symbol of the country’s cultural heritage and identity. The dish is often served at special events and celebrations, such as weddings and festivals, and is also a popular comfort food for locals.

While the basic recipe for Cachupa Rica remains the same, there are many variations of the dish that are unique to different regions and families in Cape Verde. Some people add seafood to their Cachupa Rica, while others use different types of meat or vegetables. Some versions of the dish are spicier than others, depending on the preference of the cook.

Overall, Cachupa Rica is a delicious and filling dish that is enjoyed by people all over Cape Verde. Whether you are trying it for the first time or have been eating it for years, there is no denying the cultural significance and rich history behind this beloved Cape Verdean staple.

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Angola

Feijão de Coco (Coconut Bean Stew)

Introduction: Feijão de Coco, a Brazilian Delight

Feijão de Coco, also known as Coconut Bean Stew, is a traditional dish in Brazilian cuisine. The dish is a combination of black beans and coconut milk, creating a creamy and flavorful stew that is popular throughout Brazil. It is a staple dish in the Northeast region of Brazil where coconut trees are abundant, and it is often enjoyed with rice, farofa (toasted manioc flour), and various meats such as beef, pork, or chicken.

The dish is not only delicious but also has cultural significance in Brazil. It is often served during celebrations and family gatherings, bringing people together over a shared love for this comforting and hearty stew.

Ingredients and Preparation of Coconut Bean Stew

To prepare Feijão de Coco, you will need the following ingredients: 2 cups of black beans, 2 cups of coconut milk, 1 onion, 3 garlic cloves, 2 tablespoons of olive oil, 2 bay leaves, 1 teaspoon of salt, and pepper to taste. To begin, soak the black beans overnight or for at least 8 hours. Drain the beans and rinse them thoroughly.

In a large pot, heat up the olive oil and sauté the onion and garlic until golden brown. Add the soaked beans, bay leaves, and enough water to cover the beans. Bring the mixture to a boil and then reduce the heat to low and simmer for about 1 hour or until the beans are tender. Add the coconut milk, salt, and pepper to taste, and cook for an additional 10-15 minutes until the stew is thick and creamy. Serve hot with rice, farofa, and your choice of meat.

Nutritional Value and Health Benefits of Feijão de Coco

Feijão de Coco is a nutritious and healthy dish that is rich in protein, fiber, and healthy fats. The black beans provide a good source of plant-based protein, which is essential for building and repairing tissues in the body. The coconut milk adds healthy fats that help to promote satiety, reduce inflammation, and improve heart health.

Additionally, Feijão de Coco is rich in vitamins and minerals, including iron, magnesium, and potassium. Iron is essential for the production of red blood cells, while magnesium and potassium are important for maintaining healthy blood pressure and regulating muscle and nerve function.

Overall, Feijão de Coco is a delicious and healthy dish that is easy to prepare and enjoyed by many in Brazil. Try making this coconut bean stew at home and experience the flavors of Brazilian cuisine for yourself.

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Food

Make Your Own Bean Brownies

From kidney beans, avocado and nuts we conjure up – no, not chili con carne, but – super juicy brownies! Thanks to dates, almond milk, coconut oil, and cocoa, the small squares taste wonderfully sweet and chocolaty. The simple recipe follows immediately: make bean brownies yourself.

Bean power in brownie form

Baking fairies have already discovered a very special ingredient for their creations from the hot oven: vegetables. It makes many baking classics even juicier than the original and you can save a few calories when baking with vegetables. This is because some of the flour that is otherwise used can be replaced with zucchini, sauerkraut, or – like here – beans, thus creating more volume.

Like all legumes, kidney beans provide a large portion of vegetable protein and fiber, which keeps you full for a long time. In addition, the tiny ones contain around 150 milligrams of magnesium per 100 grams and thus ensure strong nerves and healthy muscles. These chocolaty bean brownies prove that kidney beans can not only end up savory on the plate!

Make your own bean brownies

The ingredients (for 16 pieces):

For the bean brownie:

  • 20 soft dates (soaked in hot water for 10 minutes)
  • 180g kidney beans
  • 120 ml canola oil
  • 130 ml almond milk (or other plant-based milk)
  • 3 eggs (size M)
  • 50 g rolled oats (tender)
  • 50 almonds (ground)
  • 50 grams of cocoa powder
  • 1 teaspoon Baking powder
  • 1 pinch of salt
  • 5 tbsp walnuts (chopped)

For the frosting:

  • 1 ripe avocado
  • 3 tbsp coconut oil (melted)
  • 3 tablespoons of espresso
  • 3 tbsp cocoa powder
  • 5 tbsp maple syrup
  • Crumbles or coarse sea salt to taste

The preparation:

  1. Preheat the oven to 180 degrees top/bottom heat. Process the dates together with the kidney beans into a pulp using a hand blender or a food processor.
  2. Now add rapeseed oil, almond milk, eggs, oat flakes, ground almonds, cocoa powder, baking powder, and salt to the date and bean mush and mix to form a brownie batter.
  3. Now fold the chopped walnuts into the batter and pour the whole thing into a casserole dish (approx. 26×20 centimeters) lined with baking paper and bake for 30 minutes. Then let it cool down completely.
  4. Now process all the ingredients for the frosting with a hand blender or a food processor until you get a fine chocolate cream and spread it over the bean brownie using a spatula. Refine with toppings as you like, cut them into 16 pieces, and store them in the fridge.
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Food

Meat Sausage Bean Pot

Anyone who likes to cook quickly and likes a certain Western flair should try a good meat sausage and bean pot.

Ingredients for 6 people

– 1.5 KG of potatoes
– 1 meat sausage ring (or longer)
– 250 g of diced bacon
– 1 can of red beans
– 1 can of white beans
– 1 can of green beans
– 1 cup of whipped cream

Preparation

  1. Peel the potatoes and cook, as usual, let cool, and dice
  2. Cut meat sausage into cubes
  3. Rinse the white and red beans well in a colander and drain
  4. Take a large saucepan and let the bacon warm slightly
  5. Add the meat sausage cubes, potatoes, and red and white beans and heat up briefly
  6. Stir in a can of green beans with liquid
  7. Mix everything with the cream
  8. cook for approx. 10-15 minutes and season to taste

Useful additional knowledge

A tasty and simple dish that is also inexpensive. The different bean colors give off a beautiful blaze of color. If you like it a little spicier, just add some Tabasco or chili. The meat sausage and bean pot also freeze well. If you like it vegetarian, simply leave out the sausage and bacon or replace them with tofu. I recommend smoked tofu.

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Food

Locust Bean Gum: Information on Use and Sustainability

Locust bean gum is a versatile food and is ideal for a gluten-free and vegan diet. Here we explain what you can do with it.

What is locust bean gum?

Locust bean gum (also: carob flour or carob powder) is obtained from the fruits of the locust bean tree, whose ground seeds produce the flour. The heat-loving tree originally comes from the Arabian region, but is now found throughout the Mediterranean region, South and North America, and Australia. The largest growing areas are in the Spanish regions of Valencia and the autonomous Spanish community of Catalonia.

The flesh of the fruit, which is a good 30 centimeters long, used to be processed into a nutritious and durable bread, which gave the carob tree its name. Today its cores are the focus of interest. Locust bean gum tastes slightly sweet and is very similar to cocoa. In contrast to this, the carob powder is low in fat and rich in calcium and fiber.

Use of locust bean gum

Locust bean gum is soluble in hot water, but swells in cold water. These properties make it a popular binding and thickening agent in the food and cosmetics industries. Locust bean gum is even used for animal feed.
For the home kitchen, it is ideal as a vegan binding agent for baking and cooking.

Other properties make locust bean gum a popular additive, which you can find in lists of ingredients under the name E 410:
Even a small amount of locust bean gum gives liquids a jelly-like shape and thickens them.
The flour is insensitive to heat, acid and salt and can therefore be used in a variety of ways
It also ensures that turbidity is bound. Lemonades and juice spritzers, for example, can be kept clear without a rim settling.
Locust bean gum is generally well tolerated, it is vegan, free of cholesterol, lactose or gluten and is also approved for organic products, as the nutrition portal Lebensmittel-Merchandise describes.
You will find locust bean gum in the ingredient lists of the following products, among others:
jams and preserves
jellies, puddings and instant mousse
milk drinks
Ice
fruit or vegetable preserves
Pies and Delicatessen
Baked goods (especially gluten-free baked goods)
Food for diabetics
You can find locust bean gum in every organic market or health food store. The rich flour is ideal as a vegan and gluten-free binding agent, for example for creamy cakes or soups.

Is locust bean gum harmful to health?

In general, locust bean gum is classified as harmless, as the consumer protection website Codecheck also states. It has unrestricted approval as a food additive and may also be used in baby food.

However, caution is advised, especially for allergy sufferers. Locust bean gum is suspected of being able to lead to cross-reactions with an existing allergy. This applies in particular to an existing soy allergy.

Sustainability of locust bean gum

The carob tree is ideally suited for sustainable ecological cultivation. Its cultivation is even of ecological value, as explained by the online journal Biothemen. It thrives even on poor, dry and nutrient-poor soils. Similar to olive trees, carob trees are ideal for reforesting deserted landscapes.

The roots of the trees protect dry areas from erosion and loosen the soil. In the hot growing regions, its canopy provides protection from the sun and wind and provides an important habitat for birds, insects and other wildlife.

Harvesting ripe carob pods is quite time-consuming and expensive, as it is done by hand and cannot be automated. The cultivation of carob trees does not require any pesticides, which gives its flour organic food quality. The wood of the carob tree can also be used well. As it is durable and resistant, it is suitable for processing into floors, walls, fences or furniture.

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Food

Tonka Bean: Taste and Effect of The Spice Plant

The taste of tonka beans is intense and unique. You can use the spice to refine desserts and sweets, for example. Here you can find out where tonka beans come from, how you use them and how they work.

Tonka beans are the elongated seeds of the tonka bean tree. Although this belongs to the legume family, it has little in common with the legumes we know. Tonka beans are brownish-black and a few centimeters long. The seeds are encased in the yellow fruits of the tonka tree.

onka trees are found in Venezuela, Guyana, Brazil, Peru and Colombia, among others. Due to the great demand for the newly discovered spice, tonka beans are now also grown in other parts of South America, in Trinidad, as well as in Kenya and Nigeria. The tonka beans available in this country mostly come from Venezuela and Nigeria.

Tonka Bean: taste of the exquisite seeds

Tonka beans have a floral-sweet aroma and their taste is reminiscent of vanilla and bitter almonds. In haute cuisine, tonka beans are among the most important spice discoveries of recent years. Even if it is still relatively unknown in Germany, the seed is being used more and more frequently in fine desserts and sweet dishes.

You can refine creams, cakes, sweet pastries or ice cream with tonka beans. The fine floral note of the tonka bean is particularly good in panna cotta or crème brulée, for example. But you can also refine hearty dishes such as red cabbage, pumpkin soup or mashed potatoes with the taste of tonka beans.

Using tonka beans: tips for the kitchen

Tonka beans are only available dried from us and are therefore very hard. To use them in the kitchen, grate them with a nutmeg grater. But be careful: A small amount is sufficient, otherwise the taste of the tonka beans will quickly become too intrusive.

Alternatively, you can soak whole tonka beans in rum or boil them for milk or cream-based desserts. To do this, boil the tonka beans in milk or cream for ten minutes and let them soak overnight. Depending on the recipe, one or two beans are enough. Thanks to the intense taste, you can reuse the tonka beans up to ten times this way.

By the way, tonka beans are used not only as a spice, but also as a fragrance. As early as the 18th century, tonka beans were put in the laundry in Venezuela, leaving them with a pleasant scent. Tonka beans are also used for perfume, tobacco and aromatherapy.

Flavorful tonka bean: healthy or dangerous?

Among the natives of South America, the tonka bean is not only known for its taste. It has always been regarded as a medicinal plant with magical powers. It was said to have protective and lucky powers and the beans were carried as lucky charms. The scent of the seeds is said to have a mood-enhancing and erotic effect. Tonka beans are still used in folk medicine today. However, these effects have not been scientifically proven.

Today, tonka beans are best known for their relatively high coumarin content. On average, this is two to three percent, but can also be up to ten percent.

Coumarin is a flavoring substance that is also found in cassia cinnamon, among other things, and is liver-damaging in large quantities.
This flavoring was also suspected of being carcinogenic for a long time, which is why tonka beans were banned in Germany for some time. This was the result of animal experiments, but could not be confirmed in humans according to the Federal Institute for Risk Assessment (BfR). The import of the spice plant has been permitted again since 1991.
According to the BfR, a daily intake of up to 0.1 milligrams of coumarin per kilogram of body weight is harmless. So if you don’t season generously with tonka beans every day, you don’t have to fear the coumarin it contains. Nevertheless, the following applies: Use tonka beans sparingly – a small amount is sufficient for seasoning.
On the other hand, tonka beans are valued for their coumarin content, as the substance is also used medicinally. Coumarins (coumarin derivatives) are used as anticoagulant drugs.

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Cooking Beans: How Long Do Green and Yellow Beans Take?

In order for green and yellow beans to be compatible, you have to cook them beforehand. Read here how much time you need to have the fresh kidney beans on your plate.

Green and Yellow Beans: What’s the Difference?

Yellow beans, also known as wax beans, are just another variant of green beans. Basically, you can use the green and yellow beans at the same time. You can buy the legumes fresh from the region in summer. Harvest time for beans is from June to around October.

Fresh beans should not have brown spots when you buy them. If you break through the bean and the inside is nice and juicy, that’s also a sign of freshness.

Cooking time and preparation of the beans

Beans contain the hard-to-digest and toxic protein phasin. According to the Bavarian consumer advice center, bush beans should be cooked, blanched or boiled for at least ten minutes so that the protein compound is rendered harmless. Unfortunately, even the bean water is toxic and you should stop using it.

The preparation of the beans is very simple:
Wash the beans and trim the ends of the beanstalk.
Cut them into small pieces depending on their future use.
Cook the beans in boiling salted water for about 10 to 15 minutes.
If you can bite through the beans without squeaking, they are done.
Tip: In addition to proteins and many other good nutrients, beans also contain some fiber, which can sometimes lead to flatulence. To prevent this, you can incorporate caraway or fennel (seeds) into your dish or chew a few grains of them after the meal. Fennel, caraway and anise also have a stomach-soothing effect as a tea.

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Food

Lima Beans: Nutritional Values And Uses of The Protein-Rich Bean

Lima beans are particularly large white or dark speckled beans. Thanks to the valuable nutrients and high protein content, lima beans are very healthy.

Lima bean: origin and cultivation

Lima beans (also moon or giant beans) belong to the legume family and are native to the Andes and Central America. According to the University of Giessen, the crop was already cultivated there by the Incas. Later, the bean was also cultivated further north in Mexico and the United States. A warm climate is a prerequisite for successful cultivation, which is why lima beans are hard to find in Central Europe.

Today, the bean is also grown in India and Africa on a larger scale and exported to Europe in dried form. It is also cultivated to a lesser extent in Italy and southern France, so it is always worth checking the indication of origin when purchasing.

Lima beans have an oval shape and are one to three centimeters long, with each pod usually containing two to four seeds. A distinction is made between two subspecies: in addition to the larger lima bean, the slightly smaller sieva bean is also grown (sometimes also known as the moon bean). However, the two variants differ little in taste and use.

Nutritional values ​​of the protein-rich lima bean

100 grams of cooked and salted lima beans contain the following nutrients:
Calories: 72 calories
Carbohydrates: 13.6 g
of which sugar: 0.8 g
Fiber: 2.4 g
Protein: 2.4 g
Fat: 0.4g
18 mg calcium
0.8 mg iron
170 mg of potassium
240 mg sodium

Hydrocyanic acid in lima beans: be careful with dark beans

Lima beans are found white in color or mottled dark. According to the University of Gießen, dark speckled lima beans contain linamarin – a cyanogenic glycoside from which toxic hydrocyanic acid can form. In contrast, the substance is hardly present in the white beans, which is why you can consume them without hesitation. You must boil dark lima beans before eating them and pour away the cooking water. White beans are therefore predominantly available on the market.

Flavor and uses of lima beans

The beans have a mild flavor and are mealy and soft after cooking. They are well suited as the main ingredient in hearty stews or soups. But the legumes also taste great on their own as a filling side dish. Since the beans keep their shape after cooking, you can also use them to make bean salad.

If you use dried beans, you should soak them overnight. This significantly reduces the cooking time. You can use the soaking water for cooking because it contains valuable vitamins and minerals. Dried beans are also great for stocking up on. Legumes can be kept for a year or more if stored in a cool, dry place. If they have exceeded their shelf life, you can tell by the fact that the beans are not soft even after the cooking time.

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Cooking Tips

From The Bean To The Cup: What Does Coffee Contain?

Many drink it every day, whether in the morning to wake them up, in between for moments of pleasure or simply out of habit: coffee.

Many even drink it several times a day. But what ingredients does coffee really contain?

As the second most important commodity, coffee is given a major role by many people. Regular coffee consumption is said to have many positive properties. But what ingredients does the coffee bean really contain? Coffee contains over 1000 ingredients, not all of which have yet been chemically decoded. The type of coffee, growth conditions and type of roasting determine how high the actual proportions of the substances in the coffee beans are.

The most important components of coffee

Since not all the ingredients of the coffee bean are known – and only a comparatively small number of them are really important – only the most relevant substances are listed here. These include: carbohydrates, fats, water, proteins, acids, alkaloids (caffeine), minerals and vitamins as well as flavorings. However, many of these ingredients in green coffee do not make it into the coffee drink.

About a third of the coffee bean consists of carbohydrates. During the roasting process, these are converted to other compounds or even broken down completely. However, the remaining water-insoluble sugars end up in the coffee grounds during the infusion. Around 10-20 percent take in fats. These are also largely insoluble in water and are therefore found almost exclusively in green coffee. Before roasting, the coffee bean has a 10 to 13 percent water content, which shrinks to two to three percent during the roasting process. During storage, the coffee again absorbs some moisture from its surroundings. Proteins make up another ten percent. Due to the high heat exposure during roasting, these either combine with other substances or are destroyed. The more than 80 different acids make up between four and twelve percent, with chlorogenic acid accounting for the largest share. Other acids are linoleic acid, palmitic acid, acetic acid, citric acid and malic acid. Many of them are largely responsible for the aroma of the subsequent coffee drink.

The most important components of coffee are the alkaloids. Alkaloids are nitrogenous substances, including the stimulating caffeine. Around three to five percent of the raw coffee contains minerals, of which around 90 percent end up in the coffee drink. The minerals mainly include potassium, calcium, magnesium and phosphorus. Sulphur, manganese and iron also occur in small amounts. There are also vitamins in coffee. One of the best known is the B vitamin group. These include vitamin B2 (riboflavin), niacin, pantothenic acid and vitamin B6 (pyridoxine). The relevant components of coffee also include the aromatic substances. There are over 800 flavorings, but these are only created during roasting through a reaction called Maillard. The Maillard reaction (named after the French scientist Louis Camille Maillard) is a non-enzymatic browning reaction and should not be confused with caramelization. However, both reactions can occur together. Accordingly, the green coffee is rather odorless.

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Cooking Tips

Which Coffee Bean Promises The Best Taste?

Coffee is known to impress with a variety of aromas. But how does the taste come about and which factors have an influence on it?

Variety of varieties: Taste of the individual beans

In order to find out the influencing factors on the coffee taste, we have to take a closer look at the respective coffee beans. In addition to origin and cultivation, the roasting of the beans plays an important role. Thanks to its more than 800 aromas, the coffee bean can boast a true variety of tastes. Depending on which bean is used, a wide variety of flavors are created. In the following article, we want to find out which coffee bean is ultimately the right one for you.

The types of coffee known to us are limited to 103 different types of plants. Surprisingly, only two of these are used for commercial purposes: the Coffea Arabica and the Robusta, a subspecies of the Coffea Canephora. The former takes around 70% market share, the latter around 30%. Of course, other types of coffee also occur – however, the production of such types is in very small quantities and is therefore hardly noticed. But what exactly is the difference between Arabica and Robusta beans?

The Arabica coffee bean grows in cool and stable climate regions. It has a curved scar on its flat side that is characteristic of its species. In terms of taste, the bean can convince with a strong aroma, mild notes and many coffee oils inside. If you choose this type of coffee, you can look forward to a fruity taste and sweet nuances. The versatile taste of the Arabica bean is one of the reasons why it is so popular around the world. The robust coffee bean, on the other hand, stands for an earthy and often bitter taste. It has a much lower oil content than Arabica. As its name suggests, it is very robust and thrives even in difficult climatic conditions. However, the strong flavor and low variety makes them less popular than the Arabica bean.

Cultivation areas and cultivation: This is how the taste changes

The taste of the coffee beans is sometimes determined by their origin. Even if all cultivation areas are in close proximity to the equator, there are significant differences in cultivation. For example, the Blue Mountain coffee variety comes from Central America, which convinces with a unique and sweet aroma. Beans from Mexico, on the other hand, are rather tart and extremely strong. This is where the heart of every coffee lover beats, as the taste is very full-bodied and soothing. Another special coffee comes from Costa Rica. The coffee beans from this region captivate with an intense fragrance and full-bodied and strong aromas.

The reason why coffee beans of the same kind taste different in one country than in another is mainly due to the cultivation and the climate. Other altitudes, temperature fluctuations and the use of individual fertilizers trigger different processes in the coffee plants and thus influence the taste of the coffee beans. So Arabica coffee is not always Arabica coffee – just like Robusta is not always Robusta. Anyone who likes to try different coffees should therefore also pay attention to the country of origin.

Roasting: fine-tuning the coffee beans

Probably the most important step in coffee production is the roasting process. Without this, the raw beans would be absolutely inedible and not really usable. Here the taste is decisively determined and the aromas and nuances are emphasized or even filtered out. Officially, a distinction is made between six different roasts. These range from light to strong to a dark Torrefacto roast. A coffee bean has a total of 300,000 to 400,000 cells. If you now heat the bean, it is roasted and chemical processes unfold. The amino acids and sugars are dissolved and reconnect. This can result in more than 1,000 new flavors. Even the smallest change in the roasting process creates a new and unknown taste. It is not without reason that coffee is one of the most aromatic drinks of all. Even wine can no longer keep up here and is far behind coffee in terms of its variety of tastes.

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