Recipes · Colombian · Main Courses
Bandeja Paisa
One serving has 1,284 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (113%), folate (100%), phosphorus (99%), thiamin (97%), pyridoxine (93%) and selenium (92%). Ready in 90 minutes.
- Preparation: 30 min
- Cooking: 60 min
- Makes: 1 serving (482 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, egg, pork
Ingredients
- 45 g Kidney beans, red, dried
- 55 g Rice, white, long-grain
- 60 g Beef, ground, 80% lean, raw
- 45 g Pork belly, raw
- 30 g Chorizo, fresh (Mexican)
- 50 g Eggs, whole, raw
- 45 g Avocado, raw
- 60 g Plantains, ripe, raw
- 35 g Corn flour, white
- 20 g Onions, raw
- 20 g Tomatoes, raw
- 5 g Garlic, raw
- 1 g Cumin
- 10 g Vegetable oil
- 0.8 g Salt
Method
- Rinse the kidney beans, cover with plenty of water and boil hard for 10 minutes, then drain, cover with fresh water and simmer for 1-1.5 hours with a little garlic and oil until tender.
- Cook the rice in double its volume of salted water, covered, for 18 minutes.
- Fry the pork belly in a dry pan over medium heat for 12-15 minutes until crisp; set aside and fry the chorizo in the same pan for 6-8 minutes.
- In the rendered fat, cook the onion, tomato and garlic for 4 minutes, add the ground beef and cumin, and cook, breaking it up, until fully browned with no pink left, about 8 minutes.
- Mix the masarepa with a little warm salted water and a touch of oil, shape into a thin patty and cook on a hot dry pan for 4 minutes a side to make one arepa.
- Fry the egg to your liking, and pan-fry the ripe plantain slices in a little oil for 2-3 minutes a side until golden.
- Arrange the beans, rice, ground beef, pork belly, chorizo, arepa, plantain, fried egg and avocado together on one large plate.
- This is a whole platter by tradition, meant to be shared or eaten slowly; the ingredients above are already a hearty single serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,284 kcal | 61% |
| Carbohydrates | 128 g | |
| Water | 235 mL | |
| Fiber | 15 g | 51% |
| Protein | 43.9 g | 91% |
| Tryptophan | 0.34 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 2.3 g | |
| Methionine | 0.77 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.9 g | |
| Histidine | 0.97 g | |
| Fat | 67.8 g | |
| Monounsaturated | 28.8 g | |
| Polyunsaturated | 12.7 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 11 g | |
| Saturated | 20.3 g | |
| Trans-Fats | 0.83 g | |
| Cholesterol | 280 mg | |
| Calcium | 135 mg | 13% |
| Copper | 0.8 mg | 89% |
| Iron | 10.4 mg | 58% |
| Magnesium | 176 mg | 57% |
| Manganese | 1.6 mg | 91% |
| Phosphorus | 695 mg | 99% |
| Potassium | 1,827 mg | 39% |
| Selenium | 50.6 µg | 92% |
| Sodium | 692 mg | |
| Zinc | 7.2 mg | 90% |
| Thiamin (vitamin B1) | 1.1 mg | 97% |
| Riboflavin (vitamin B2) | 0.8 mg | 73% |
| Niacin (vitamin B3) | 11.7 mg | 84% |
| Pantothenic acid (vitamin B5) | 3.2 mg | 65% |
| Pyridoxine (vitamin B6) | 1.2 mg | 93% |
| Folate (vitamin B9) | 402 µg | 100% |
| Cobalamin (vitamin B12) | 2.7 µg | 113% |
| Choline | 269 mg | 63% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 23 mg | 31% |
| Vitamin D (D2 + D3) | 61.1 IU | 10% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 50.8 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
3.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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