Recipes · Tanzanian · Soups and Broths
Mtori (Beef and Plantain Soup)
One serving has 413 kcal and 21 g protein, and at least a fifth of a woman's daily need of cobalamin (123%), zinc (92%), pyridoxine (42%), selenium (40%), vitamin C (39%) and niacin (36%). Ready in 60 minutes.
- Preparation: 10 min
- Cooking: 50 min
- Makes: 1 serving (591 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 100 g Beef chuck, raw
- 120 g Plantains, green, raw
- 40 g Onions, raw
- 30 g Carrots, raw
- 1 g Salt
- 300 g Water
Method
- Place the beef, onion and carrot in a pot with the water and bring to a boil.
- Reduce to a simmer and cook for 30 minutes, skimming occasionally.
- Peel and chop the green plantain and add it to the pot; simmer for 20-25 more minutes until the beef is tender and the plantain is very soft.
- Remove the beef, shred or chop it finely, then blend the remaining soup until smooth.
- Return the beef to the pureed soup, season with the salt, and reheat gently.
- Serve hot in a bowl.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 413 kcal | 19% |
| Carbohydrates | 50.6 g | |
| Water | 501 mL | |
| Fiber | 4.2 g | 14% |
| Protein | 21.4 g | 45% |
| Tryptophan | 0.23 g | |
| Threonine | 0.91 g | |
| Isoleucine | 0.84 g | |
| Leucine | 1.6 g | |
| Lysine | 1.7 g | |
| Methionine | 0.55 g | |
| Cystine | 0.23 g | |
| Phenylalanine | 0.76 g | |
| Tyrosine | 0.68 g | |
| Valine | 0.9 g | |
| Histidine | 0.64 g | |
| Fat | 14.1 g | |
| Monounsaturated | 6.8 g | |
| Polyunsaturated | 0.66 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.58 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 66 mg | |
| Calcium | 42.7 mg | 4% |
| Copper | 0.27 mg | 30% |
| Iron | 3.2 mg | 18% |
| Magnesium | 78.8 mg | 25% |
| Manganese | 0.24 mg | 13% |
| Phosphorus | 240 mg | 34% |
| Potassium | 1,001 mg | 21% |
| Selenium | 21.9 µg | 40% |
| Sodium | 500 mg | |
| Zinc | 7.4 mg | 92% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.55 mg | 42% |
| Folate (vitamin B9) | 49.9 µg | 12% |
| Cobalamin (vitamin B12) | 2.9 µg | 123% |
| Choline | 69.6 mg | 16% |
| Vitamin A | 255 µg | 36% |
| Vitamin C | 29 mg | 39% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 0.37 mg | 2% |
| Vitamin K | 5.6 µg | 6% |
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
3.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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