Recipes · South African · Meat Dishes
Mogodu (Tripe Stew)
One serving has 318 kcal and 29 g protein, and at least a fifth of a woman's daily need of cobalamin (128%), choline (104%), selenium (53%), zinc (45%), vitamin A (44%) and copper (33%). Ready in 195 minutes.
- Preparation: 15 min
- Cooking: 180 min
- Makes: 1 serving (634 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: beef
Ingredients
- 220 g Beef tripe, raw
- 60 g Tomatoes, raw
- 10 g Tomato paste
- 50 g Onions, raw
- 4 g Garlic, raw
- 30 g Carrots, raw
- 8 g Vegetable oil
- 1 g Paprika
- 1 g Salt
- 250 g Water
Method
- Rinse the tripe well and cut into bite-sized pieces.
- Heat the oil in a pot and cook the onion and garlic for 4-5 minutes until softened.
- Add the tripe, tomatoes, tomato paste, carrot, paprika and water.
- Cover and simmer for 2.5-3 hours, topping up water as needed and stirring occasionally, until the tripe is very tender.
- Season with the salt in the last 10 minutes.
- Serve hot, traditionally with pap or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 318 kcal | 15% |
| Carbohydrates | 13.6 g | |
| Water | 572 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 28.7 g | 60% |
| Tryptophan | 0.02 g | |
| Threonine | 0.11 g | |
| Isoleucine | 0.06 g | |
| Leucine | 0.09 g | |
| Lysine | 0.1 g | |
| Methionine | 0.02 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.07 g | |
| Tyrosine | 0.04 g | |
| Valine | 0.07 g | |
| Histidine | 0.04 g | |
| Fat | 16.6 g | |
| Monounsaturated | 5.2 g | |
| Polyunsaturated | 5.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.5 g | |
| Saturated | 4.1 g | |
| Trans-Fats | 0.38 g | |
| Cholesterol | 268 mg | |
| Calcium | 200 mg | 20% |
| Copper | 0.3 mg | 33% |
| Iron | 2.2 mg | 12% |
| Magnesium | 53.3 mg | 17% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 198 mg | 28% |
| Potassium | 599 mg | 13% |
| Selenium | 28.9 µg | 53% |
| Sodium | 644 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.76 mg | 15% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 37 µg | 9% |
| Cobalamin (vitamin B12) | 3.1 µg | 128% |
| Choline | 444 mg | 104% |
| Vitamin A | 308 µg | 44% |
| Vitamin C | 17.1 mg | 23% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 25.6 µg | 28% |
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
6.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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