Recipes · Chilean · Stews
Charquicán
One serving has 310 kcal and 18 g protein, and at least a fifth of a woman's daily need of vitamin A (51%), pyridoxine (49%), vitamin C (45%), zinc (36%), copper (34%) and niacin (33%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (465 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 40 g Beef, dried
- 10 g Vegetable oil
- 30 g Onions, raw
- 4 g Garlic, raw
- 0.5 g Paprika
- 100 g Potatoes, raw
- 80 g Pumpkin, raw
- 150 g Water
- 50 g Corn, sweet, raw
- 0.3 g Salt
Method
- Soak the dried beef in water 20 minutes to soften and reduce saltiness, then drain and shred.
- Heat the oil in a pot and sauté the onion and garlic for 3 minutes, then add the shredded beef and paprika and cook 2-3 minutes.
- Add the potato, pumpkin, and water; simmer 15-18 minutes until tender, mashing some of the vegetables to thicken slightly.
- Stir in the corn and cook 5 minutes more; taste before adding any extra salt, since the dried beef is already seasoned, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 310 kcal | 15% |
| Carbohydrates | 37.5 g | |
| Water | 391 mL | |
| Fiber | 4.3 g | 14% |
| Protein | 17.6 g | 37% |
| Tryptophan | 0.12 g | |
| Threonine | 0.63 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.3 g | |
| Lysine | 1.2 g | |
| Methionine | 0.38 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.65 g | |
| Tyrosine | 0.52 g | |
| Valine | 0.82 g | |
| Histidine | 0.47 g | |
| Fat | 11.7 g | |
| Monounsaturated | 2.9 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.4 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 31.6 mg | |
| Calcium | 52.9 mg | 5% |
| Copper | 0.31 mg | 34% |
| Iron | 2.9 mg | 16% |
| Magnesium | 65.1 mg | 21% |
| Manganese | 0.46 mg | 26% |
| Phosphorus | 225 mg | 32% |
| Potassium | 997 mg | 21% |
| Selenium | 14.7 µg | 27% |
| Sodium | 1,255 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.25 mg | 23% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.64 mg | 49% |
| Folate (vitamin B9) | 58.9 µg | 15% |
| Cobalamin (vitamin B12) | 0.64 µg | 27% |
| Choline | 33.2 mg | 8% |
| Vitamin A | 358 µg | 51% |
| Vitamin C | 33.8 mg | 45% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 22.5 µg | 25% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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