Recipes · Spanish · Soups and Broths
Escudella i Carn d'Olla
One serving has 832 kcal and 42 g protein, and at least a fifth of a woman's daily need of cobalamin (141%), selenium (106%), zinc (102%), niacin (89%), pyridoxine (82%) and phosphorus (64%). Ready in 135 minutes.
.JPG){kind=link}
- Preparation: 15 min
- Cooking: 120 min
- Makes: 1 serving (690 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten, pork, poultry
Ingredients
- 80 g Beef chuck, raw
- 80 g Chicken thighs, skin-on, raw
- 40 g Pork belly, raw
- 20 g Blood sausage
- 30 g Pasta, dry
- 60 g Potatoes, raw
- 40 g Carrots, raw
- 40 g Cabbage, green, raw
- 30 g Leeks, raw
- 20 g Onions, raw
- 250 g Water
- 0.4 g Salt
Method
- Put the beef, chicken, pork belly and onion in a large pot with the water. Bring to the boil, skim off any foam, then cover and simmer gently for 1.5 hours.
- Add the potato, carrot, cabbage and leek and simmer for 30 minutes more.
- Add the blood sausage and the pasta and cook for a final 12-15 minutes until the pasta is tender.
- Season with salt, then serve the broth with the pasta first, followed by the meats and vegetables, in the traditional two-course way, or all together in one bowl.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 832 kcal | 39% |
| Carbohydrates | 45.6 g | |
| Water | 545 mL | |
| Fiber | 5.2 g | 18% |
| Protein | 41.9 g | 87% |
| Tryptophan | 0.43 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 3 g | |
| Methionine | 0.91 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.8 g | |
| Histidine | 1.2 g | |
| Fat | 53.3 g | |
| Monounsaturated | 24.1 g | |
| Polyunsaturated | 6.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.8 g | |
| Saturated | 18.9 g | |
| Trans-Fats | 0.74 g | |
| Cholesterol | 184 mg | |
| Calcium | 91 mg | 9% |
| Copper | 0.38 mg | 42% |
| Iron | 6.2 mg | 34% |
| Magnesium | 85 mg | 27% |
| Manganese | 0.68 mg | 38% |
| Phosphorus | 450 mg | 64% |
| Potassium | 1,109 mg | 24% |
| Selenium | 58.5 µg | 106% |
| Sodium | 486 mg | |
| Zinc | 8.2 mg | 102% |
| Thiamin (vitamin B1) | 0.69 mg | 63% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 12.4 mg | 89% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 134 µg | 34% |
| Cobalamin (vitamin B12) | 3.4 µg | 141% |
| Choline | 126 mg | 30% |
| Vitamin A | 384 µg | 55% |
| Vitamin C | 34 mg | 45% |
| Vitamin D (D2 + D3) | 16.8 IU | 3% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 54 µg | 60% |
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
3.8 kg CO2e a serving: higher than most 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.