Recipes · Romanian · Stews
Tocană (Romanian Pork and Onion Stew)
One serving has 544 kcal and 31 g protein, and at least a fifth of a woman's daily need of thiamin (126%), selenium (81%), vitamin K (80%), pyridoxine (65%), zinc (63%) and niacin (54%). Ready in 74 minutes.
- Preparation: 15 min
- Cooking: 59 min
- Makes: 1 serving (410 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: pork
Ingredients
- 170 g Pork shoulder, raw
- 60 g Onions, raw
- 5 g Garlic, raw
- 1 g Paprika
- 60 g Tomatoes, canned, crushed
- 10 g Vegetable oil
- 1 g Salt
- 100 g Water
- 3 g Parsley, fresh
Method
- Cut the pork into bite-sized pieces and brown in the oil over medium-high heat, about 8 minutes.
- Add the onion and garlic and cook for 8-10 minutes, until the onion is very soft and golden; Romanian tocană relies on plenty of slow-cooked onion for its sauce.
- Stir in the paprika and crushed tomatoes, then add the water, cover, and simmer for 40-45 minutes until the pork is tender and the sauce has thickened.
- Season with the salt.
- Scatter with parsley and serve hot, traditionally with mămăligă or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 544 kcal | 26% |
| Carbohydrates | 12.4 g | |
| Water | 322 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 31.4 g | 65% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.7 g | |
| Methionine | 0.77 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 41 g | |
| Monounsaturated | 15.9 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.9 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 121 mg | |
| Calcium | 78.4 mg | 8% |
| Copper | 0.31 mg | 34% |
| Iron | 3.2 mg | 18% |
| Magnesium | 54.1 mg | 17% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 359 mg | 51% |
| Potassium | 836 mg | 18% |
| Selenium | 44.8 µg | 81% |
| Sodium | 619 mg | |
| Zinc | 5 mg | 63% |
| Thiamin (vitamin B1) | 1.4 mg | 126% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 7.5 mg | 54% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 31% |
| Pyridoxine (vitamin B6) | 0.84 mg | 65% |
| Folate (vitamin B9) | 32.9 µg | 8% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 117 mg | 27% |
| Vitamin A | 47.3 µg | 7% |
| Vitamin C | 16.7 mg | 22% |
| Vitamin D (D2 + D3) | 119 IU | 20% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 71.9 µg | 80% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.