Recipes · Peruvian · Stews
Olluquito con Charqui
One serving has 327 kcal and 18 g protein, and at least a fifth of a woman's daily need of pyridoxine (52%), vitamin C (47%), vitamin K (47%), copper (42%), zinc (36%) and niacin (34%). Ready in 30 minutes.
- Preparation: 5 min
- Cooking: 25 min
- Makes: 1 serving (398 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 220 g Potatoes, red, raw
- 40 g Beef, dried
- 30 g Onions, raw
- 5 g Garlic, raw
- 8 g Chili peppers, red, raw
- 10 g Vegetable oil
- 80 g Water
- 5 g Cilantro, fresh
Method
- Peel the potatoes, standing in here for the Andean olluco tuber, and cut into small cubes.
- Shred the dried beef finely and soak briefly in warm water to soften; drain.
- Heat the oil in a pot and fry the onion, garlic and chile for 4-5 minutes until softened, then add the dried beef and fry for 2 minutes more.
- Add the potato and the water, cover, and simmer for 15-18 minutes until the potato is tender and the stew has thickened slightly.
- Stir in the cilantro just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 327 kcal | 15% |
| Carbohydrates | 41.4 g | |
| Water | 321 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 17.5 g | 36% |
| Tryptophan | 0.13 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.68 g | |
| Leucine | 1.1 g | |
| Lysine | 1.2 g | |
| Methionine | 0.37 g | |
| Cystine | 0.2 g | |
| Phenylalanine | 0.64 g | |
| Tyrosine | 0.47 g | |
| Valine | 0.81 g | |
| Histidine | 0.45 g | |
| Fat | 11.2 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 31.6 mg | |
| Calcium | 48 mg | 5% |
| Copper | 0.38 mg | 42% |
| Iron | 2.9 mg | 16% |
| Magnesium | 64.2 mg | 21% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 229 mg | 33% |
| Potassium | 1,211 mg | 26% |
| Selenium | 15 µg | 27% |
| Sodium | 1,164 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 4.8 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.95 mg | 19% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 54.4 µg | 14% |
| Cobalamin (vitamin B12) | 0.64 µg | 27% |
| Choline | 40.6 mg | 10% |
| Vitamin A | 20.7 µg | 3% |
| Vitamin C | 35.5 mg | 47% |
| Vitamin D (D2 + D3) | 0.4 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 42.1 µg | 47% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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