Recipes · Venezuelan · Main Courses
Hallaca
One serving has 532 kcal and 20 g protein, and at least a fifth of a woman's daily need of thiamin (121%), niacin (72%), riboflavin (67%), zinc (63%), cobalamin (58%) and pyridoxine (52%). Ready in 92 minutes.
- Preparation: 20 min
- Cooking: 72 min
- Makes: 1 serving (269 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free
- Contains: beef, pork
Ingredients
- 70 g Masa harina
- 1.5 g Sazón seasoning
- 50 g Water
- 10 g Vegetable oil
- 40 g Beef chuck, raw
- 30 g Pork shoulder, raw
- 20 g Onions, raw
- 15 g Bell pepper, red, raw
- 20 g Tomatoes, raw
- 5 g Raisins
- 5 g Olives, green
- 2 g Capers
- 0.7 g Salt
Method
- Fry the beef and pork with the onion, bell pepper and tomato for 10-12 minutes until browned and the vegetables soften, then stir in the raisins, olives and capers; season with the salt and let cool slightly.
- Mix the masa harina with the water, achiote seasoning and half the oil to a soft, colored dough.
- Spread the dough thinly on a large square of parchment paper or foil, standing in for the traditional plantain leaf.
- Spoon the meat filling into the center of the dough, then fold the parchment over to enclose everything into a neat rectangular parcel and tie securely. This is 1 portion (one hallaca); multiply to make more.
- Boil or steam the wrapped parcel for about 1 hour, until firm throughout.
- Let rest for 10 minutes before unwrapping and serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 532 kcal | 25% |
| Carbohydrates | 61.4 g | |
| Water | 159 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 19.5 g | 41% |
| Tryptophan | 0.2 g | |
| Threonine | 0.75 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.8 g | |
| Lysine | 1.3 g | |
| Methionine | 0.47 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.8 g | |
| Tyrosine | 0.6 g | |
| Valine | 0.9 g | |
| Histidine | 0.64 g | |
| Fat | 24.4 g | |
| Monounsaturated | 8.7 g | |
| Polyunsaturated | 7.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.41 g | |
| Cholesterol | 47.7 mg | |
| Calcium | 122 mg | 12% |
| Copper | 0.26 mg | 29% |
| Iron | 7.4 mg | 41% |
| Magnesium | 87.6 mg | 28% |
| Manganese | 0.35 mg | 19% |
| Phosphorus | 309 mg | 44% |
| Potassium | 554 mg | 12% |
| Selenium | 23.9 µg | 43% |
| Sodium | 710 mg | |
| Zinc | 5 mg | 63% |
| Thiamin (vitamin B1) | 1.3 mg | 121% |
| Riboflavin (vitamin B2) | 0.74 mg | 67% |
| Niacin (vitamin B3) | 10.1 mg | 72% |
| Pantothenic acid (vitamin B5) | 0.69 mg | 14% |
| Pyridoxine (vitamin B6) | 0.68 mg | 52% |
| Folate (vitamin B9) | 131 µg | 33% |
| Cobalamin (vitamin B12) | 1.4 µg | 58% |
| Choline | 54.8 mg | 13% |
| Vitamin A | 35.3 µg | 5% |
| Vitamin C | 23.8 mg | 32% |
| Vitamin D (D2 + D3) | 23 IU | 4% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 22.1 µg | 25% |
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
1.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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