Recipes · Portuguese · Soups and Broths
Açorda
One serving has 496 kcal and 16 g protein, and at least a fifth of a woman's daily need of selenium (68%), vitamin K (48%), manganese (46%), riboflavin (44%), thiamin (42%) and choline (39%). Ready in 25 minutes.
.jpg){kind=link}
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (431 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free
- Contains: egg, gluten
Ingredients
- 80 g Bread, white
- 15 g Garlic, raw
- 20 g Olive oil
- 10 g Cilantro, fresh
- 55 g Eggs, whole, raw
- 250 g Water
- 1 g Salt
Method
- Crush the garlic to a paste with the salt using the side of a knife or a mortar and pestle, then work in half the cilantro and the olive oil.
- Bring the water to a simmer in a small pot and whisk in the garlic-cilantro paste.
- Tear the stale bread into pieces and add it to the pot, stirring until it breaks down and thickens the broth into a coarse, porridge-like soup, about 3-4 minutes.
- Crack the egg into a separate pan of gently simmering water and poach for 3 minutes until the white is set but the yolk still soft, or poach it directly in the soup if you prefer.
- Ladle the açorda into a bowl, top with the poached egg, and scatter with the remaining cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 496 kcal | 23% |
| Carbohydrates | 45.1 g | |
| Water | 338 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 15.6 g | 33% |
| Tryptophan | 0.1 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.4 g | |
| Leucine | 0.64 g | |
| Lysine | 0.54 g | |
| Methionine | 0.22 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.4 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.52 g | |
| Histidine | 0.19 g | |
| Fat | 28.2 g | |
| Monounsaturated | 17.2 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 205 mg | |
| Calcium | 241 mg | 24% |
| Copper | 0.23 mg | 26% |
| Iron | 4.2 mg | 23% |
| Magnesium | 37 mg | 12% |
| Manganese | 0.82 mg | 46% |
| Phosphorus | 227 mg | 32% |
| Potassium | 282 mg | 6% |
| Selenium | 37.7 µg | 68% |
| Sodium | 865 mg | |
| Zinc | 1.7 mg | 21% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 32.5 µg | 8% |
| Cobalamin (vitamin B12) | 0.49 µg | 20% |
| Choline | 166 mg | 39% |
| Vitamin A | 122 µg | 17% |
| Vitamin C | 7.4 mg | 10% |
| Vitamin D (D2 + D3) | 45.1 IU | 8% |
| Vitamin E | 3.7 mg | 25% |
| Vitamin K | 43.5 µg | 48% |
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
0.3 kg CO2e a serving: lower 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.