Recipes · Brazilian · Stews
Caruru
One serving has 388 kcal and 22 g protein, and at least a fifth of a woman's daily need of manganese (116%), vitamin C (72%), vitamin K (72%), copper (63%), magnesium (57%) and phosphorus (49%). Ready in 40 minutes.
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- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (394 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: peanut, shellfish
Ingredients
- 200 g Okra, raw
- 60 g Water
- 30 g Onions, raw
- 5 g Garlic, raw
- 60 g Shrimp, raw
- 20 g Peanuts, roasted
- 15 g Palm oil
- 3 g Chili peppers, red, raw
- 0.8 g Salt
Method
- Trim and slice the okra, then simmer in the water for 10 minutes until tender and the liquid turns slightly gelatinous.
- Meanwhile sauté the onion, garlic, and chili in the palm oil for 3-4 minutes.
- Add the shrimp (standing in for dried shrimp) to the onion mixture and cook 3-4 minutes until pink and cooked through.
- Stir in the ground peanuts, then combine with the cooked okra and its liquid; simmer 5 minutes more, mashing some of the okra to thicken.
- Season with the salt and serve hot as a side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 388 kcal | 18% |
| Carbohydrates | 23.9 g | |
| Water | 319 mL | |
| Fiber | 8.7 g | 30% |
| Protein | 21.5 g | 45% |
| Tryptophan | 0.09 g | |
| Threonine | 0.31 g | |
| Isoleucine | 0.32 g | |
| Leucine | 0.54 g | |
| Lysine | 0.36 g | |
| Methionine | 0.11 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.39 g | |
| Tyrosine | 0.38 g | |
| Valine | 0.4 g | |
| Histidine | 0.19 g | |
| Fat | 25.7 g | |
| Monounsaturated | 10.9 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 3.4 g | |
| Saturated | 9.1 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 96.6 mg | |
| Calcium | 232 mg | 23% |
| Copper | 0.57 mg | 63% |
| Iron | 2 mg | 11% |
| Magnesium | 176 mg | 57% |
| Manganese | 2.1 mg | 116% |
| Phosphorus | 341 mg | 49% |
| Potassium | 957 mg | 20% |
| Selenium | 4.1 µg | 8% |
| Sodium | 401 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 146 µg | 36% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 40.9 mg | 10% |
| Vitamin A | 73.4 µg | 10% |
| Vitamin C | 54.1 mg | 72% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 64.4 µg | 72% |
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
1.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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