Recipes · New Zealand · Soups and Broths
Boil-Up
One serving has 452 kcal and 33 g protein, and at least a fifth of a woman's daily need of vitamin K (171%), vitamin A (96%), copper (84%), pyridoxine (84%), thiamin (82%) and niacin (75%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (711 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, pork
Ingredients
- 120 g Ham hock, smoked
- 60 g Watercress, raw
- 100 g Potatoes, raw
- 80 g Sweet potato, raw
- 20 g Onions, raw
- 300 g Water
- 20 g Flour, all-purpose
- 0.5 g Baking powder
- 10 g Milk, whole
- 0.3 g Salt
Method
- Put a small smoked ham hock (about 400 g bone-in, to yield roughly 120 g of meat) in a large pot with the water and onion; bring to the boil, then skim off any froth.
- Cover and simmer gently for 1 hour, until the meat is tender and starting to fall from the bone.
- Lift out the ham hock, pull the meat off the bone in chunks, and return the meat to the pot; discard the bone.
- Add the potato and kumara (sweet potato) and simmer for 15 minutes.
- Mix the flour, baking powder and milk to a soft dough for the doughboys (dumplings), and drop spoonfuls into the simmering pot.
- Add the watercress and simmer for a final 8-10 minutes, until the doughboys are cooked through and the greens are tender.
- Season with the salt to taste and serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 452 kcal | 21% |
| Carbohydrates | 52.6 g | |
| Water | 605 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 33.2 g | 69% |
| Tryptophan | 0.34 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.73 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1 g | |
| Valine | 1.7 g | |
| Histidine | 1.3 g | |
| Fat | 12.6 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.09 g | |
| Cholesterol | 74.2 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.76 mg | 84% |
| Iron | 3.5 mg | 20% |
| Magnesium | 90.2 mg | 29% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 508 mg | 73% |
| Potassium | 1,363 mg | 29% |
| Selenium | 33.3 µg | 60% |
| Sodium | 1,227 mg | |
| Zinc | 3.5 mg | 43% |
| Thiamin (vitamin B1) | 0.9 mg | 82% |
| Riboflavin (vitamin B2) | 0.54 mg | 49% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 1.1 mg | 84% |
| Folate (vitamin B9) | 70.1 µg | 18% |
| Cobalamin (vitamin B12) | 0.69 µg | 29% |
| Choline | 129 mg | 30% |
| Vitamin A | 670 µg | 96% |
| Vitamin C | 48.9 mg | 65% |
| Vitamin D (D2 + D3) | 5.1 IU | 1% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 154 µg | 171% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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