Recipes · Nicaraguan · Stews
Indio Viejo
One serving has 542 kcal and 39 g protein, and at least a fifth of a woman's daily need of niacin (116%), pyridoxine (100%), zinc (85%), cobalamin (78%), selenium (75%) and thiamin (70%). Ready in 87 minutes.
- Preparation: 15 min
- Cooking: 72 min
- Makes: 1 serving (519 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery
Ingredients
- 150 g Beef flank steak, raw
- 150 g Beef broth
- 40 g Masa harina
- 80 g Tomatoes, raw
- 30 g Onions, raw
- 30 g Bell pepper, green, raw
- 5 g Garlic, raw
- 3 g Mint, fresh
- 20 g Orange juice
- 10 g Vegetable oil
- 1 g Salt
Method
- Put the beef in a pot with the broth, bring to a boil, then simmer for about 1 hour until tender; remove the beef, shred it finely, and reserve the cooking liquid.
- Heat the oil in a pan and fry the onion, bell pepper, garlic and tomato for 6-8 minutes until softened.
- Whisk the masa harina into the reserved cooking liquid until smooth, then stir it into the vegetables along with the shredded beef.
- Simmer for 10-12 minutes, stirring often, until thickened to a soft stew consistency; season with the salt.
- Stir in the orange juice and chopped mint just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 542 kcal | 26% |
| Carbohydrates | 42 g | |
| Water | 408 mL | |
| Fiber | 4.9 g | 17% |
| Protein | 38.8 g | 81% |
| Tryptophan | 0.25 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 2.8 g | |
| Methionine | 0.91 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 24.6 g | |
| Monounsaturated | 7.9 g | |
| Polyunsaturated | 7.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 7.1 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 102 mg | |
| Calcium | 140 mg | 14% |
| Copper | 0.3 mg | 33% |
| Iron | 6.8 mg | 38% |
| Magnesium | 93.3 mg | 30% |
| Manganese | 0.47 mg | 26% |
| Phosphorus | 448 mg | 64% |
| Potassium | 1,041 mg | 22% |
| Selenium | 41.1 µg | 75% |
| Sodium | 1,037 mg | |
| Zinc | 6.8 mg | 85% |
| Thiamin (vitamin B1) | 0.77 mg | 70% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 16.2 mg | 116% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 1.3 mg | 100% |
| Folate (vitamin B9) | 116 µg | 29% |
| Cobalamin (vitamin B12) | 1.9 µg | 78% |
| Choline | 152 mg | 36% |
| Vitamin A | 47.1 µg | 7% |
| Vitamin C | 49.3 mg | 66% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 29.1 µg | 32% |
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
4.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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