Recipes · Bolivian · Snacks
Salteña
One serving has 501 kcal and 18 g protein, and at least a fifth of a woman's daily need of selenium (62%), cobalamin (54%), thiamin (53%), zinc (46%), riboflavin (43%) and niacin (43%). Ready in 110 minutes.
- Preparation: 75 min
- Cooking: 35 min
- Makes: 1 serving (245 g)
- Difficulty: Hard
- Diets: Dairy-free
- Contains: beef, celery, egg, gelatin, gluten, pork
Ingredients
- 60 g Flour, all-purpose
- 12 g Lard
- 2 g Sugar
- 0.5 g Salt
- 1 g Paprika
- 20 g Water
- 40 g Beef chuck, raw
- 30 g Potatoes, raw
- 15 g Onions, raw
- 0.3 g Cumin
- 30 g Beef broth
- 1 g Gelatin
- 10 g Peas, green, frozen
- 1 g Chili peppers, red, raw
- 12 g Eggs, whole, raw
- 5 g Raisins
- 5 g Olives, green
Method
- Makes 1 portion (1 salteña); multiply by 8 for a batch of 8. Make the dough by rubbing the lard into the flour, sugar, salt, and half the paprika (standing in for the achiote used for color), then add the water to form a smooth dough; rest, covered, for 20 minutes.
- For the filling, simmer the beef, potato, onion, cumin, remaining paprika, and beef broth for 12-15 minutes until the beef is tender and the potato just cooked.
- Stir the gelatin into the hot filling until dissolved (this is what makes the classic filling set into a soft, juicy gel once chilled), then stir in the peas, chili, chopped hard-boiled egg, raisins, and olive; spread on a plate and chill until firm, about 1 hour.
- Roll the dough into a circle, place a spoonful of the chilled filling in the center, fold over into a half-moon, and seal the edge with a decorative braided fold so no juice escapes.
- Bake at 200 °C (400 °F) for 18-20 minutes until golden brown.
- Let cool slightly before eating, holding it upright to sip the juices first, in the traditional way.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 501 kcal | 24% |
| Carbohydrates | 60.8 g | |
| Water | 143 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 18.3 g | 38% |
| Tryptophan | 0.2 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.3 g | |
| Lysine | 1 g | |
| Methionine | 0.4 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.76 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.78 g | |
| Histidine | 0.46 g | |
| Fat | 20.4 g | |
| Monounsaturated | 9.3 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.34 g | |
| Cholesterol | 82.4 mg | |
| Calcium | 43.8 mg | 4% |
| Copper | 0.23 mg | 26% |
| Iron | 4.9 mg | 27% |
| Magnesium | 39.7 mg | 13% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 205 mg | 29% |
| Potassium | 464 mg | 10% |
| Selenium | 33.9 µg | 62% |
| Sodium | 450 mg | |
| Zinc | 3.7 mg | 46% |
| Thiamin (vitamin B1) | 0.58 mg | 53% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 6.1 mg | 43% |
| Pantothenic acid (vitamin B5) | 0.9 mg | 18% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 131 µg | 33% |
| Cobalamin (vitamin B12) | 1.3 µg | 54% |
| Choline | 77.5 mg | 18% |
| Vitamin A | 57.4 µg | 8% |
| Vitamin C | 10.4 mg | 14% |
| Vitamin D (D2 + D3) | 24.1 IU | 4% |
| Vitamin E | 0.91 mg | 6% |
| Vitamin K | 5.5 µg | 6% |
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
1.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.