Recipes · French · Soups and Broths
Garbure
One serving has 540 kcal and 37 g protein, and at least a fifth of a woman's daily need of copper (101%), pyridoxine (92%), vitamin K (88%), thiamin (86%), phosphorus (77%) and vitamin C (71%). Ready in 125 minutes.
- Preparation: 20 min
- Cooking: 105 min
- Makes: 1 serving (415 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: pork, poultry
Ingredients
- 90 g Ham hock, smoked
- 100 g Cabbage, savoy, raw
- 40 g Navy beans, dried
- 40 g Carrots, raw
- 80 g Potatoes, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 0.3 g Bay leaves
- 0.2 g Black pepper
- 30 g Duck, raw
Method
- Soak the beans if needed, then simmer them with the ham hock in plenty of water for 1 hour.
- Add the potatoes, carrots, onion, garlic and bay leaf, and simmer a further 30 minutes.
- Add the cabbage and cook for a final 15-20 minutes until all the vegetables are tender and the broth is richly flavored.
- Lift out the ham hock, shred the meat off the bone, discard the bone, and return the meat to the pot.
- Season with the pepper, tasting before adding any salt as the hock is already salty, and ladle into bowls, topping with a piece of warmed duck if using.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 540 kcal | 25% |
| Carbohydrates | 53.1 g | |
| Water | 297 mL | |
| Fiber | 12.7 g | 43% |
| Protein | 36.5 g | 76% |
| Tryptophan | 0.37 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.8 g | |
| Lysine | 2.7 g | |
| Methionine | 0.72 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1 g | |
| Valine | 1.9 g | |
| Histidine | 1.2 g | |
| Fat | 21.6 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 7 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 77.7 mg | |
| Calcium | 143 mg | 14% |
| Copper | 0.91 mg | 101% |
| Iron | 5.2 mg | 29% |
| Magnesium | 148 mg | 48% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 540 mg | 77% |
| Potassium | 1,604 mg | 34% |
| Selenium | 28.6 µg | 52% |
| Sodium | 818 mg | |
| Zinc | 4.5 mg | 57% |
| Thiamin (vitamin B1) | 0.95 mg | 86% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 9.4 mg | 67% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 35% |
| Pyridoxine (vitamin B6) | 1.2 mg | 92% |
| Folate (vitamin B9) | 255 µg | 64% |
| Cobalamin (vitamin B12) | 0.56 µg | 23% |
| Choline | 147 mg | 35% |
| Vitamin A | 402 µg | 57% |
| Vitamin C | 53.6 mg | 71% |
| Vitamin D (D2 + D3) | 7.8 IU | 1% |
| Vitamin E | 0.95 mg | 6% |
| Vitamin K | 78.8 µg | 88% |
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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