Recipes · Colombian · Soups and Broths
Mondongo (Colombian Tripe Soup)
One serving has 322 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (88%), choline (75%), vitamin C (44%), vitamin A (40%), copper (39%) and selenium (38%). Ready in 110 minutes.
- Preparation: 20 min
- Cooking: 90 min
- Makes: 1 serving (597 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef, celery, poultry
Ingredients
- 150 g Beef tripe, raw
- 70 g Potatoes, raw
- 40 g Corn kernels, canned
- 30 g Carrots, raw
- 40 g Plantains, green, raw
- 30 g Tomatoes, raw
- 25 g Onions, raw
- 6 g Garlic, raw
- 1 g Cumin
- 4 g Cilantro, fresh
- 200 g Chicken broth
- 0.6 g Salt
Method
- Rinse the tripe thoroughly, then boil it in plenty of water for 10 minutes and drain, discarding this first water.
- Return the tripe to the pot with the chicken broth and enough fresh water to cover, and simmer for 1.5-2 hours until very tender; cut into bite-sized pieces.
- Add the onion, garlic, tomato and cumin and simmer for 10 minutes.
- Add the potato, carrot and plantain and cook for 20 minutes until they are soft.
- Stir in the corn and salt and simmer for 5 more minutes.
- Finish with fresh cilantro and serve hot in deep bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 322 kcal | 15% |
| Carbohydrates | 42.5 g | |
| Water | 519 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 23.7 g | 49% |
| Tryptophan | 0.04 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.25 g | |
| Lysine | 0.23 g | |
| Methionine | 0.06 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.16 g | |
| Histidine | 0.08 g | |
| Fat | 7 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 0.65 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.52 g | |
| Saturated | 2.2 g | |
| Trans-Fats | 0.23 g | |
| Cholesterol | 187 mg | |
| Calcium | 164 mg | 16% |
| Copper | 0.35 mg | 39% |
| Iron | 3.1 mg | 17% |
| Magnesium | 74.8 mg | 24% |
| Manganese | 0.6 mg | 33% |
| Phosphorus | 216 mg | 31% |
| Potassium | 926 mg | 20% |
| Selenium | 21.2 µg | 38% |
| Sodium | 1,235 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 3.8 mg | 27% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 62.5 µg | 16% |
| Cobalamin (vitamin B12) | 2.1 µg | 88% |
| Choline | 318 mg | 75% |
| Vitamin A | 278 µg | 40% |
| Vitamin C | 33.4 mg | 44% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.76 mg | 5% |
| Vitamin K | 20.4 µg | 23% |
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
4.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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