Cape Verdean Munchupa Recipe

Old Fashioned Family Munchupa Recipe

What is Munchupa
This is an old Cape Verdean dish that the old timers used to make all the time, it's delicious and very healthy. It is a Cape Verde meal, and in my house we call it Munchupa, although some call it Cachoupa, and it is the National dish of the Cape Verde Islands.

Munchupa recipes vary from family to family and cook to cook. However, the main ingredients my mom used are beans, Linquica and/or Chorico, Samp, and Kale. Which makes a very colorful soup; brown and white beans, red meat, yellow samp, and green vegetables.


Munchupa is an extremely healthy and satisfying meal due to its bean contents. Kidney beans are low in Saturated Fat, Sodium, and Cholesterol. Dry beans are high in soluble fiber. Other health benefits of Kidny beans are Vitamin B6 and C, Iron, Protein, Folate, Pantothenic Acid, Magnesium, Phosphorus, Potassium, Thiamin, Riboflavin, Niacin, and Copper.  Kale is low in Saturated Fat and Cholesterol. It provides Dietary Fiber, Iron, Protein, Thiamin, Riboflavin, Folate, Magnesium, Copper, Phosphorus, Calcium and Potassium. Kale is an excellent source of Vitamin A, C, B6 and Vitamin K; which is only found in certain food items.

Aside from all the nutritional benefits of Munchupa, Cape Verdeans, the old timers cooked this meal because it was a cost efficient way to feed a family.  My mother would make a pot of Munchupa and feed a family of 8 or even 10, and everyone had plenty.  Munchupa (Mun-chew-pa) is an old time favorite that my mother made often, back in those days it was normal to see a big pot on the stove cooking all day. The aroma would fill the house. Do you want to learn how to make Cape Verdean Munchupa (Cachoupa)?