Recipes · Colombian · Soups and Broths
Cuchuco de Trigo
One serving has 412 kcal and 21 g protein, and at least a fifth of a woman's daily need of thiamin (92%), selenium (62%), riboflavin (54%), niacin (54%), pyridoxine (48%) and manganese (41%). Ready in 70 minutes.
- Preparation: 10 min
- Cooking: 60 min
- Makes: 1 serving (569 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: celery, gluten, pork, poultry
Ingredients
- 40 g Flour, bread (strong)
- 60 g Pork shoulder, raw
- 80 g Potatoes, raw
- 30 g Peas, green, frozen
- 25 g Carrots, raw
- 25 g Onions, raw
- 5 g Garlic, raw
- 3 g Cilantro, fresh
- 220 g Chicken broth
- 80 g Water
- 0.8 g Salt
Method
- Cuchuco is traditionally made from cracked, roasted wheat; toast the flour lightly in a dry pot for 2 minutes to bring out a similar nutty flavor before adding liquid.
- Cut the pork into small cubes and add it to the pot with the onion and garlic, cooking over medium heat for 6 minutes.
- Pour in the chicken broth and water, bring to a boil, then lower the heat and simmer for 40 minutes until the pork is very tender.
- Add the diced potato and carrot and simmer for 15 more minutes.
- Stir in the peas and salt and cook for a final 5 minutes until everything is soft and the soup has thickened slightly.
- Ladle into a bowl and finish with the fresh cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 412 kcal | 19% |
| Carbohydrates | 54.5 g | |
| Water | 476 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 20.6 g | 43% |
| Tryptophan | 0.22 g | |
| Threonine | 0.76 g | |
| Isoleucine | 0.79 g | |
| Leucine | 1.4 g | |
| Lysine | 1.2 g | |
| Methionine | 0.41 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.57 g | |
| Valine | 0.94 g | |
| Histidine | 0.57 g | |
| Fat | 12.2 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 47 mg | |
| Calcium | 67.7 mg | 7% |
| Copper | 0.33 mg | 37% |
| Iron | 3.9 mg | 22% |
| Magnesium | 57.5 mg | 19% |
| Manganese | 0.74 mg | 41% |
| Phosphorus | 252 mg | 36% |
| Potassium | 799 mg | 17% |
| Selenium | 33.8 µg | 62% |
| Sodium | 1,227 mg | |
| Zinc | 2.8 mg | 35% |
| Thiamin (vitamin B1) | 1 mg | 92% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 7.5 mg | 54% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.62 mg | 48% |
| Folate (vitamin B9) | 116 µg | 29% |
| Cobalamin (vitamin B12) | 0.49 µg | 20% |
| Choline | 65.8 mg | 15% |
| Vitamin A | 251 µg | 36% |
| Vitamin C | 27.3 mg | 36% |
| Vitamin D (D2 + D3) | 42 IU | 7% |
| Vitamin E | 0.63 mg | 4% |
| Vitamin K | 22.9 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
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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