Recipes · Cuban · Stews
Ropa Vieja
One serving has 427 kcal and 40 g protein, and at least a fifth of a woman's daily need of pyridoxine (100%), niacin (98%), cobalamin (87%), zinc (86%), vitamin C (81%) and selenium (76%). Ready in 160 minutes.
- Preparation: 20 min
- Cooking: 140 min
- Makes: 1 serving (456 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, celery
Ingredients
- 170 g Beef flank steak, raw
- 25 g Bell pepper, red, raw
- 25 g Bell pepper, green, raw
- 30 g Onions, raw
- 60 g Tomato sauce, canned
- 6 g Garlic, raw
- 1 g Cumin
- 0.5 g Oregano, dried
- 0.2 g Bay leaves
- 10 g Olives, green
- 120 g Beef broth
- 8 g Olive oil
- 0.5 g Salt
Method
- Put the flank steak in a pot with the beef broth and enough water to cover; bring to a boil, skim, then simmer covered for 2-2.5 hours until it shreds easily with a fork.
- Lift out the beef, let it cool slightly, then shred it into long, thin strings along the grain; strain and keep the cooking broth.
- Heat the olive oil in a wide pan and cook the onion, bell peppers and garlic for 6 minutes until soft.
- Add the tomato sauce, cumin, oregano and bay leaf and simmer for 5 minutes.
- Add the shredded beef and about 100 ml of the reserved broth and simmer for 15 minutes, stirring occasionally, until the beef has absorbed the sauce.
- Stir in the olives, season with the salt, remove the bay leaf, and serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 427 kcal | 20% |
| Carbohydrates | 12 g | |
| Water | 374 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 39.7 g | 83% |
| Tryptophan | 0.26 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 0.95 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 1.2 g | |
| Fat | 24.5 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 7.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 116 mg | |
| Calcium | 108 mg | 11% |
| Copper | 0.26 mg | 29% |
| Iron | 4.8 mg | 27% |
| Magnesium | 65.2 mg | 21% |
| Manganese | 0.37 mg | 21% |
| Phosphorus | 396 mg | 57% |
| Potassium | 998 mg | 21% |
| Selenium | 42 µg | 76% |
| Sodium | 1,178 mg | |
| Zinc | 6.9 mg | 86% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 13.7 mg | 98% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 1.3 mg | 100% |
| Folate (vitamin B9) | 50 µg | 13% |
| Cobalamin (vitamin B12) | 2.1 µg | 87% |
| Choline | 168 mg | 40% |
| Vitamin A | 60.6 µg | 9% |
| Vitamin C | 60.5 mg | 81% |
| Vitamin D (D2 + D3) | 6.8 IU | 1% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 15.3 µg | 17% |
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
5.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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