Recipes · Ecuadorian · Soups and Broths
Fanesca
One serving has 388 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (88%), phosphorus (68%), vitamin A (56%), selenium (53%), riboflavin (43%) and copper (38%). Ready in 90 minutes.
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- Preparation: 30 min
- Cooking: 60 min
- Makes: 1 serving (390 g)
- Difficulty: Hard
- Diets: Pescatarian, Gluten-free
- Contains: dairy, fish
Ingredients
- 12 g Salt cod
- 40 g Fava beans, canned
- 30 g Pigeon peas, green
- 30 g Pinto beans, canned
- 40 g Corn, sweet, raw
- 50 g Pumpkin, raw
- 120 g Milk, whole
- 20 g Queso fresco
- 15 g Cream, heavy
- 25 g Onions, raw
- 5 g Garlic, raw
- 3 g Cilantro, fresh
Method
- Soak the salt cod in plenty of cold water for at least 8 hours (or overnight), changing the water two or three times, then drain and flake it into pieces.
- Cook the onion and garlic in a pot for 5 minutes until soft, then add the diced pumpkin and simmer with a little water for 10 minutes.
- Add the fava beans, pigeon peas, pinto beans and corn and simmer for 15 minutes until all the vegetables are tender.
- Stir in the milk and simmer gently for 10 minutes; do not let it boil hard.
- Add the flaked salt cod and simmer for 5 minutes just to heat it through.
- Off the heat, stir in the queso fresco and cream until melted through, and finish with the cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 388 kcal | 18% |
| Carbohydrates | 39.8 g | |
| Water | 304 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 24.3 g | 51% |
| Tryptophan | 0.21 g | |
| Threonine | 0.75 g | |
| Isoleucine | 0.82 g | |
| Leucine | 1.5 g | |
| Lysine | 1.4 g | |
| Methionine | 0.41 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.65 g | |
| Valine | 0.97 g | |
| Histidine | 0.51 g | |
| Fat | 15.9 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 0.35 g | |
| Cholesterol | 61 mg | |
| Calcium | 348 mg | 35% |
| Copper | 0.34 mg | 38% |
| Iron | 2.5 mg | 14% |
| Magnesium | 102 mg | 33% |
| Manganese | 0.67 mg | 37% |
| Phosphorus | 474 mg | 68% |
| Potassium | 1,068 mg | 23% |
| Selenium | 28.9 µg | 53% |
| Sodium | 1,313 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 3.3 mg | 23% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 31% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 115 µg | 29% |
| Cobalamin (vitamin B12) | 2.1 µg | 88% |
| Choline | 87.3 mg | 21% |
| Vitamin A | 395 µg | 56% |
| Vitamin C | 24.4 mg | 33% |
| Vitamin D (D2 + D3) | 112 IU | 19% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 18.4 µg | 20% |
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
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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