Recipes · Bolivian · Soups and Broths
Chairo
One serving has 473 kcal and 25 g protein, and at least a fifth of a woman's daily need of cobalamin (107%), manganese (87%), selenium (71%), zinc (71%), niacin (66%) and vitamin C (61%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (772 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: gluten, meat
Ingredients
- 100 g Lamb shoulder, raw
- 25 g Wheat berries
- 400 g Water
- 100 g Potatoes, raw
- 40 g Carrots, raw
- 30 g Onions, raw
- 3 g Garlic, raw
- 40 g Cabbage, green, raw
- 30 g Peas, green, frozen
- 0.5 g Paprika
- 0.5 g Oregano, dried
- 2 g Mint, fresh
- 1 g Salt
- 0.2 g Black pepper
Method
- Put the lamb, wheat berries, and water in a large pot; bring to a boil, skim, then simmer covered for 1 hour until the lamb is tender and the wheat berries have softened.
- Add the potato, carrot, onion, and garlic; simmer 20 minutes.
- Stir in the cabbage, peas, paprika, and oregano and simmer 10 more minutes.
- Season with salt and pepper, stir in the fresh mint (standing in for the traditional huacatay herb) just before serving, and ladle hot into bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 473 kcal | 22% |
| Carbohydrates | 50.2 g | |
| Water | 672 mL | |
| Fiber | 9.8 g | 33% |
| Protein | 25.4 g | 53% |
| Tryptophan | 0.29 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.9 g | |
| Methionine | 0.56 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.3 g | |
| Histidine | 0.71 g | |
| Fat | 19.8 g | |
| Monounsaturated | 7.8 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 8.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 71 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.46 mg | 51% |
| Iron | 4.6 mg | 25% |
| Magnesium | 105 mg | 34% |
| Manganese | 1.6 mg | 87% |
| Phosphorus | 358 mg | 51% |
| Potassium | 1,080 mg | 23% |
| Selenium | 39.1 µg | 71% |
| Sodium | 543 mg | |
| Zinc | 5.7 mg | 71% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 9.2 mg | 66% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.74 mg | 57% |
| Folate (vitamin B9) | 93.5 µg | 23% |
| Cobalamin (vitamin B12) | 2.6 µg | 107% |
| Choline | 38.8 mg | 9% |
| Vitamin A | 384 µg | 55% |
| Vitamin C | 45.5 mg | 61% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.84 mg | 6% |
| Vitamin K | 50.5 µg | 56% |
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
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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