• prep: 40 min
  • cook: 0 hr
  • total: 40 min
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  • servings:
  • Summary

    Food history editor, Gary Allen, discovers the root of manchup, Cape Verde's beloved dish. Manchup is a rustic dish filled with meats, beans, and grains.

    Ingredients

    • Olive oil
    • 1 onion
    • 2 garlic cloves
    • 2 bay leaves
    • 4 cups dried hominy
    • 1 cup dried kidney beans
    • 1 cup dried large lima beans
    • 2 pounds beef or pork spareribs
    • 1 chouriço or linguiça sausage
    • 1 blood sausage
    • 1/4 pound lean bacon
    • 1/2 cup fresh green beans
    • 2 pounds cabbage
    • 2 pounds plantains
    • 2 pounds fresh yams
    • 2 pounds fresh sweet potatoes
    • 2 pounds winter squash
    • 1 chicken
    • Salt and pepper
    • 2 pounds tomatoes
    • Sofrito
    • Cilantro

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 4054 % Daily Value *
    • Total Fat: 81 g 124.34%
    • Saturated Fat: 22 g 109.7%
    • Trans Fat: 4 g %
    • Cholesterol: 647 mg 215.77%
    • Sodium: 4903 mg 204.27%
    • Calcium: 1084 mg 108.44%
    • Potassium: 9227 mg 263.64%
    • Magnesium: 0 mg 0%
    • Iron: 49 mg 271.89%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 550 g %
    • Dietary Fiber: 119 g 475.28%
    • Sugar: 167 g
    • Protein: 325 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 6 g
    • Vitamin A 500.63%
    • Vitamin C 1042.77%
    • Vitamin D 4.48%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch26
    • Exchange - Vegetables28
    • Exchange - Lean Meat35
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total38 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total38 oz-eq

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