Recipes · Peruvian · Main Courses
Tacu Tacu
One serving has 560 kcal and 20 g protein, and at least a fifth of a woman's daily need of manganese (73%), folate (63%), copper (57%), selenium (55%), thiamin (52%) and phosphorus (49%). Ready in 80 minutes.
- Preparation: 10 min
- Cooking: 70 min
- Makes: 1 serving (295 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 120 g Rice, white, long-grain, cooked
- 40 g Navy beans, dried
- 20 g Onions, raw
- 4 g Garlic, raw
- 5 g Chili peppers, red, raw
- 15 g Vegetable oil
- 50 g Eggs, whole, raw
- 40 g Plantains, ripe, raw
- 0.5 g Salt
Method
- Cook the dried beans in fresh water for about 1 hour until soft; drain, reserving a little of the cooking liquid, and mash roughly.
- Heat two-thirds of the oil in a skillet and fry the onion, garlic and chile for 3-4 minutes until softened.
- Add the mashed beans and rice, mixing well, and press down into a firm cake shape in the pan; fry for 4-5 minutes a side until a golden crust forms, adding the reserved liquid if it looks dry.
- Meanwhile, fry the plantain slices and the egg in the remaining oil until the plantain is golden and the egg is cooked to your liking.
- Slide the tacu-tacu onto a plate and top with the fried egg and plantain.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 560 kcal | 26% |
| Carbohydrates | 74.8 g | |
| Water | 176 mL | |
| Fiber | 7.8 g | 26% |
| Protein | 19.5 g | 41% |
| Tryptophan | 0.23 g | |
| Threonine | 0.69 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.5 g | |
| Lysine | 1.1 g | |
| Methionine | 0.38 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.56 g | |
| Valine | 1.1 g | |
| Histidine | 0.44 g | |
| Fat | 20.9 g | |
| Monounsaturated | 5.4 g | |
| Polyunsaturated | 10 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.6 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.12 g | |
| Cholesterol | 186 mg | |
| Calcium | 113 mg | 11% |
| Copper | 0.51 mg | 57% |
| Iron | 4.9 mg | 27% |
| Magnesium | 109 mg | 35% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 340 mg | 49% |
| Potassium | 841 mg | 18% |
| Selenium | 30 µg | 55% |
| Sodium | 272 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.57 mg | 52% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.56 mg | 43% |
| Folate (vitamin B9) | 253 µg | 63% |
| Cobalamin (vitamin B12) | 0.45 µg | 19% |
| Choline | 193 mg | 45% |
| Vitamin A | 105 µg | 15% |
| Vitamin C | 17.3 mg | 23% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 41.1 µg | 46% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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