Recipes · Haitian · Soups and Broths
Soup Joumou
One serving has 472 kcal and 34 g protein, and at least a fifth of a woman's daily need of cobalamin (164%), zinc (128%), vitamin K (116%), vitamin A (112%), selenium (85%) and pyridoxine (74%). Ready in 120 minutes.
- Preparation: 20 min
- Cooking: 100 min
- Makes: 1 serving (570 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: beef, celery, gluten
Ingredients
- 130 g Beef chuck, raw
- 120 g Pumpkin, raw
- 40 g Cabbage, green, raw
- 30 g Carrots, raw
- 40 g Potatoes, raw
- 25 g Pasta, dry
- 2 g Chili peppers, red, raw
- 8 g Garlic, raw
- 20 g Onions, raw
- 4 g Parsley, fresh
- 150 g Beef broth
- 0.6 g Salt
Method
- Marinate the beef chunks briefly with half the garlic, salt and a squeeze of lime if you have it, for at least 15 minutes.
- Brown the beef in a large pot for 7-8 minutes, then add the beef broth and enough water to cover well.
- Simmer for 1.5 hours until the beef is tender, then lift it out and set aside.
- Add the pumpkin to the pot and simmer for 20 minutes until soft enough to mash into the broth, thickening it and turning it golden.
- Return the beef to the pot with the carrot, potato, remaining garlic, onion and whole chili (for flavor, not to be eaten whole) and simmer for 20 minutes.
- Add the cabbage and pasta and simmer for a final 10-12 minutes until the pasta is tender.
- Remove the whole chili, season with the salt, and finish with parsley before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 472 kcal | 22% |
| Carbohydrates | 43.7 g | |
| Water | 467 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 33.6 g | 70% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.5 g | |
| Methionine | 0.79 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.4 g | |
| Histidine | 0.95 g | |
| Fat | 19.2 g | |
| Monounsaturated | 9.1 g | |
| Polyunsaturated | 1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.9 g | |
| Saturated | 8 g | |
| Trans-Fats | 1.1 g | |
| Cholesterol | 85.8 mg | |
| Calcium | 111 mg | 11% |
| Copper | 0.43 mg | 48% |
| Iron | 5.9 mg | 33% |
| Magnesium | 79.4 mg | 26% |
| Manganese | 0.75 mg | 42% |
| Phosphorus | 420 mg | 60% |
| Potassium | 1,396 mg | 30% |
| Selenium | 47 µg | 85% |
| Sodium | 927 mg | |
| Zinc | 10.3 mg | 128% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 9.8 mg | 70% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 125 µg | 31% |
| Cobalamin (vitamin B12) | 3.9 µg | 164% |
| Choline | 117 mg | 28% |
| Vitamin A | 787 µg | 112% |
| Vitamin C | 47.3 mg | 63% |
| Vitamin D (D2 + D3) | 6.5 IU | 1% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 105 µg | 116% |
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
4.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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