Recipes · Peruvian · Stews
Carapulcra
One serving has 701 kcal and 36 g protein, and at least a fifth of a woman's daily need of thiamin (121%), pyridoxine (88%), niacin (78%), selenium (77%), zinc (65%) and riboflavin (65%). Ready in 125 minutes.
- Preparation: 75 min
- Cooking: 50 min
- Makes: 1 serving (527 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, peanut, pork, poultry
Ingredients
- 150 g Pork shoulder, raw
- 100 g Potatoes, russet, raw
- 10 g Chilies, dried red
- 6 g Garlic, raw
- 30 g Onions, raw
- 20 g Peanuts, roasted
- 150 g Chicken broth
- 50 g Water
- 10 g Vegetable oil
- 1 g Salt
Method
- Cube the potato and dry it out slightly by spreading it on a tray for an hour, or lightly toast the cubes in a dry pan, to mimic the traditional sun-dried papa seca.
- Toast the dried chiles, soak in hot water for 15 minutes, then blend with the garlic and half the onion into a smooth paste.
- Heat the oil in a pot and brown the pork cubes for 5-6 minutes, then add the chile paste and remaining onion and fry for 3-4 minutes.
- Add the broth, water and dried potato cubes, bring to a boil, then cover and simmer for 35-40 minutes until the pork and potato are tender.
- Stir in the ground peanuts and simmer for a final 5 minutes to thicken; season with the salt and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 701 kcal | 33% |
| Carbohydrates | 34.8 g | |
| Water | 403 mL | |
| Fiber | 6.5 g | 22% |
| Protein | 35.5 g | 74% |
| Tryptophan | 0.38 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.5 g | |
| Methionine | 0.74 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 48 g | |
| Monounsaturated | 19.6 g | |
| Polyunsaturated | 10.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.7 g | |
| Saturated | 12.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 110 mg | |
| Calcium | 77.1 mg | 8% |
| Copper | 0.39 mg | 43% |
| Iron | 3.6 mg | 20% |
| Magnesium | 101 mg | 33% |
| Manganese | 0.78 mg | 43% |
| Phosphorus | 440 mg | 63% |
| Potassium | 1,279 mg | 27% |
| Selenium | 42.5 µg | 77% |
| Sodium | 1,061 mg | |
| Zinc | 5.2 mg | 65% |
| Thiamin (vitamin B1) | 1.3 mg | 121% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 1.1 mg | 88% |
| Folate (vitamin B9) | 51.9 µg | 13% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 130 mg | 30% |
| Vitamin A | 135 µg | 19% |
| Vitamin C | 14 mg | 19% |
| Vitamin D (D2 + D3) | 105 IU | 18% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 31.2 µg | 35% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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