Recipes · Argentinian · Stews
Puchero
One serving has 516 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (185%), zinc (147%), vitamin A (106%), vitamin K (101%), pyridoxine (92%) and vitamin C (82%). Ready in 110 minutes.
- Preparation: 20 min
- Cooking: 90 min
- Makes: 1 serving (938 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, celery, gluten
Ingredients
- 150 g Beef chuck, raw
- 0.3 g Bay leaves
- 400 g Water
- 2 g Beef bouillon cube
- 30 g Onions, raw
- 3 g Garlic, raw
- 100 g Potatoes, raw
- 70 g Pumpkin, raw
- 50 g Carrots, raw
- 60 g Cabbage, green, raw
- 70 g Corn, sweet, raw
- 0.4 g Salt
- 0.3 g Black pepper
- 2 g Parsley, fresh
Method
- Put the beef chuck, bay leaf, and water in a pot, bring to a boil, skim off the foam, then reduce to a low simmer, covered, for 1 hour until the meat starts to soften.
- Stir in the bouillon cube, onion, and garlic and simmer 15 minutes more.
- Add the potato, pumpkin, and carrot; simmer 20 minutes until almost tender.
- Add the cabbage wedge and corn piece and simmer a further 15 minutes until everything is tender and the beef pulls apart easily.
- Season with the salt and pepper. Ladle some broth into a bowl as a first course, then serve the meat and vegetables together, scattered with parsley.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 516 kcal | 24% |
| Carbohydrates | 48.1 g | |
| Water | 825 mL | |
| Fiber | 7.5 g | 25% |
| Protein | 36 g | 75% |
| Tryptophan | 0.39 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 2.9 g | |
| Methionine | 0.92 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 22.4 g | |
| Monounsaturated | 10.6 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 99.1 mg | |
| Calcium | 119 mg | 12% |
| Copper | 0.45 mg | 50% |
| Iron | 5.8 mg | 32% |
| Magnesium | 110 mg | 35% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 474 mg | 68% |
| Potassium | 1,688 mg | 36% |
| Selenium | 35 µg | 64% |
| Sodium | 830 mg | |
| Zinc | 11.7 mg | 147% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 46% |
| Pyridoxine (vitamin B6) | 1.2 mg | 92% |
| Folate (vitamin B9) | 105 µg | 26% |
| Cobalamin (vitamin B12) | 4.4 µg | 185% |
| Choline | 147 mg | 34% |
| Vitamin A | 740 µg | 106% |
| Vitamin C | 61.6 mg | 82% |
| Vitamin D (D2 + D3) | 7.5 IU | 1% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 90.9 µg | 101% |
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
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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