Rungo de Cabeza de Bagre: Traditional Colombian Catfish Head Stew
Rungo de Cabeza de Bagre is a spectacular, soul-warming Colombian catfish head and black-eyed pea stew that represents the deep river culture of the Magdalena department, especially the town of El Banco. If you want to experience the authentic, rustic flavors of the Colombian rivers, this hearty preparation is an absolute must. By combining the rich, savory broth of smoked catfish heads with earthy root vegetables like yuca and ñame, and thickening it with tender black-eyed peas, this stew becomes an incredibly comforting and nutritious centerpiece.
The secret to this dish lies in the traditional technique of lightly smoking the fish heads before boiling, which imparts a profound, campfire-like depth to the broth. Thickened naturally by the starches of the root vegetables and the beans, this heavy soup is deeply satisfying. Served piping hot with a side of white rice and a dollop of sour cream, it is the perfect weekend remedy that will instantly bring the magic of the Magdalena river into your home!
Rungo de Cabeza de Bagre (Colombian Catfish Head Stew)
Ingredients
- 3 lbs Catfish heads cabeza de bagre, cleaned
- 3 lbs Black-eyed peas fríjol cabecita negra, soaked overnight
- 1 lb Yuca cassava, peeled and cut into chunks
- 1 lb Ñame yam, peeled and cut into chunks
- 1 lb Carrots diced
- 1 Medium red bell pepper finely chopped
- 1 Ripe tomato finely chopped
- 1 stalk Green onion scallion, finely chopped
- 1 Medium white onion finely chopped
- 1 Head of garlic cloves peeled and minced
- 1 tablespoon Mustard
- 2 tablespoons Cooking oil
- 1 splash White vinegar
- Fresh cilantro to taste
- Ground cumin salt, and black pepper to taste
- 7 liters Water
Instructions
- Smoke the fish (Optional): In a large, dry pot over low heat, gently toast or "smoke" the catfish heads. Stir them constantly so they receive even heat without burning. Chef's Warning: If they burn, the stew will turn bitter! If you are not comfortable with this technique, you can skip it.
- Prep the vegetables: Wash, peel, and cut the yuca, ñame, and carrots into bite-sized chunks. Finely chop the red bell pepper, scallion, white onion, tomato, and garlic.
- Boil the beans: In a very large pot, bring the 7 liters of salted water to a boil. Add the pre-soaked black-eyed peas and cook until they begin to soften.
- Build the stew: Once the beans are tender, add the carrots, red bell pepper, minced garlic, yuca, ñame, mustard, cumin, salt, and black pepper.
- Add the catfish: When the mixture returns to a rolling boil, reduce the heat to low. Carefully add the smoked catfish heads. Let everything simmer gently, stirring constantly with a wooden spoon so the thick stew does not stick to the bottom.
- Make the sofrito: In a separate small pan, heat the cooking oil and sauté the white onion and tomato with a splash of vinegar to create a quick guiso (base sauce). Add this into the large soup pot.
- Finish and serve: Once the root vegetables are completely soft and the catfish heads have tenderized and fallen apart into the broth, remove the pot from the heat. Stir in the chopped scallion and fresh cilantro. Serve piping hot!
Video
Notes
- The Golden Rule: According to local superstition in El Banco, Magdalena, this stew must be stirred by only one person! If multiple people take turns stirring, legend says the soup will “cut” or spoil.
- Perfect Pairings: This incredibly hearty stew is traditionally served with a side of white rice, sweet plantain, and a dollop of Suero Costeño (Colombian sour cream).
- Nutritional Powerhouse: Despite being a heavy, filling stew, catfish is remarkably low in calories and packed with high-quality protein (providing all essential amino acids), making this a very healthy, comforting meal.
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