Recipes · Spanish · Stews
Olla Podrida
One serving has 767 kcal and 35 g protein, and at least a fifth of a woman's daily need of copper (92%), thiamin (80%), manganese (78%), folate (70%), cobalamin (64%) and zinc (63%). Ready in 890 minutes.
- Preparation: 740 min
- Cooking: 150 min
- Makes: 1 serving (475 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten, pork
Ingredients
- 70 g Cannellini beans, dried
- 55 g Pork belly, raw
- 25 g Salami
- 25 g Blood sausage
- 15 g Ham, dry-cured
- 30 g Onions, raw
- 4 g Garlic, raw
- 0.2 g Bay leaves
- 250 g Water
- 0.3 g Salt
Method
- Soak the beans in cold water overnight, then drain.
- Put the beans in a large pot with the onion, garlic, bay leaf and water. Bring to the boil, skim, then simmer gently for 45 minutes.
- Add the pork belly, chorizo, blood sausage and ham and continue simmering gently for about 1.5 hours until the beans and meats are tender and the broth has thickened.
- Season with salt and serve hot, with the meats sliced over the beans.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 767 kcal | 36% |
| Carbohydrates | 47.1 g | |
| Water | 336 mL | |
| Fiber | 11.3 g | 38% |
| Protein | 35.3 g | 74% |
| Tryptophan | 0.36 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.4 g | |
| Lysine | 2.2 g | |
| Methionine | 0.53 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 0.86 g | |
| Valine | 1.6 g | |
| Histidine | 0.94 g | |
| Fat | 48.9 g | |
| Monounsaturated | 22.7 g | |
| Polyunsaturated | 5.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.8 g | |
| Saturated | 17.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 100 mg | |
| Calcium | 200 mg | 20% |
| Copper | 0.83 mg | 92% |
| Iron | 10 mg | 55% |
| Magnesium | 153 mg | 49% |
| Manganese | 1.4 mg | 78% |
| Phosphorus | 396 mg | 57% |
| Potassium | 1,590 mg | 34% |
| Selenium | 28.2 µg | 51% |
| Sodium | 1,204 mg | |
| Zinc | 5.1 mg | 63% |
| Thiamin (vitamin B1) | 0.88 mg | 80% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 5.2 mg | 37% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.59 mg | 45% |
| Folate (vitamin B9) | 281 µg | 70% |
| Cobalamin (vitamin B12) | 1.5 µg | 64% |
| Choline | 83.1 mg | 20% |
| Vitamin A | 2.3 µg | 0% |
| Vitamin C | 3.7 mg | 5% |
| Vitamin D (D2 + D3) | 18.6 IU | 3% |
| Vitamin E | 0.45 mg | 3% |
| Vitamin K | 4.1 µg | 5% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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