Recipes · Nicaraguan · Main Courses
Vaho
One serving has 619 kcal and 28 g protein, and at least a fifth of a woman's daily need of cobalamin (125%), vitamin C (111%), vitamin K (79%), zinc (69%), pyridoxine (68%) and selenium (52%). Ready in 150 minutes.
- Preparation: 15 min
- Cooking: 135 min
- Makes: 1 serving (500 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 80 g Corned beef brisket, raw
- 70 g Beef brisket, raw
- 80 g Plantains, ripe, raw
- 100 g Cassava, raw
- 60 g Cabbage, green, raw
- 20 g Onions, raw
- 10 g Lime juice
- 80 g Water
Method
- Put the corned beef and beef brisket in a heavy pot with the water, cover, and cook over low heat for about 1.5 hours until tender, turning occasionally.
- Add the peeled cassava chunks and continue cooking, covered, for 25 minutes.
- Add the plantain and shredded cabbage on top, cover again, and steam over low heat for a final 15-20 minutes until everything is tender.
- Slice or shred the beef, and serve everything together with the raw onion and a squeeze of lime juice over the top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 619 kcal | 29% |
| Carbohydrates | 70.3 g | |
| Water | 370 mL | |
| Fiber | 5 g | 17% |
| Protein | 28.1 g | 58% |
| Tryptophan | 0.28 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.62 g | |
| Cystine | 0.33 g | |
| Phenylalanine | 0.98 g | |
| Tyrosine | 0.85 g | |
| Valine | 1.2 g | |
| Histidine | 0.85 g | |
| Fat | 25.9 g | |
| Monounsaturated | 11.8 g | |
| Polyunsaturated | 0.95 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.64 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 90.8 mg | |
| Calcium | 60.6 mg | 6% |
| Copper | 0.33 mg | 37% |
| Iron | 3.6 mg | 20% |
| Magnesium | 85.1 mg | 27% |
| Manganese | 0.65 mg | 36% |
| Phosphorus | 293 mg | 42% |
| Potassium | 1,239 mg | 26% |
| Selenium | 28.6 µg | 52% |
| Sodium | 1,054 mg | |
| Zinc | 5.5 mg | 69% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 6.9 mg | 50% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.88 mg | 68% |
| Folate (vitamin B9) | 83.4 µg | 21% |
| Cobalamin (vitamin B12) | 3 µg | 125% |
| Choline | 96.5 mg | 23% |
| Vitamin A | 49 µg | 7% |
| Vitamin C | 83.4 mg | 111% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.31 mg | 2% |
| Vitamin K | 70.7 µg | 79% |
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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