Recipes · Argentinian · Stews
Locro (Argentine Corn and Bean Stew)
One serving has 1,184 kcal and 35 g protein, and at least a fifth of a woman's daily need of copper (91%), niacin (88%), thiamin (85%), phosphorus (72%), manganese (69%) and zinc (68%). Ready in 150 minutes.
- Preparation: 30 min
- Cooking: 120 min
- Makes: 1 serving (842 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, pork
Ingredients
- 60 g Corn kernels, dried
- 30 g Cannellini beans, dried
- 120 g Pork belly, raw
- 60 g Italian sausage, raw
- 100 g Pumpkin, raw
- 60 g Onions, raw
- 8 g Garlic, raw
- 1.5 g Paprika
- 1 g Cumin
- 400 g Water
- 1 g Salt
Method
- The night before, soak the dried white corn and cannellini beans separately in plenty of water.
- Drain the corn and beans and put them in a large pot with the water; bring to a boil, then reduce the heat and simmer for 1 hour.
- Cut the pork belly into chunks and add it to the pot along with the sliced sausage, diced onion and garlic.
- Simmer for a further 45 minutes, stirring occasionally, until the corn and beans are tender.
- Peel and dice the pumpkin and stir it into the pot with the paprika, cumin and salt.
- Continue simmering for 30-40 minutes, mashing some of the pumpkin into the broth, until the stew is thick and hearty and everything is very tender.
- Ladle into bowls and serve hot, topped with a spoonful of salsa criolla or chili oil if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,184 kcal | 56% |
| Carbohydrates | 80.4 g | |
| Water | 637 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 34.8 g | 72% |
| Tryptophan | 0.15 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.58 g | |
| Leucine | 1.4 g | |
| Lysine | 0.75 g | |
| Methionine | 0.24 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.73 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.73 g | |
| Histidine | 0.4 g | |
| Fat | 81.9 g | |
| Monounsaturated | 37.2 g | |
| Polyunsaturated | 11 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.8 g | |
| Saturated | 29 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 128 mg | |
| Calcium | 164 mg | 16% |
| Copper | 0.82 mg | 91% |
| Iron | 8.5 mg | 47% |
| Magnesium | 178 mg | 57% |
| Manganese | 1.3 mg | 69% |
| Phosphorus | 505 mg | 72% |
| Potassium | 1,571 mg | 33% |
| Selenium | 31.4 µg | 57% |
| Sodium | 813 mg | |
| Zinc | 5.5 mg | 68% |
| Thiamin (vitamin B1) | 0.94 mg | 85% |
| Riboflavin (vitamin B2) | 0.75 mg | 68% |
| Niacin (vitamin B3) | 12.3 mg | 88% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.89 mg | 68% |
| Folate (vitamin B9) | 146 µg | 37% |
| Cobalamin (vitamin B12) | 1.6 µg | 67% |
| Choline | 34.6 mg | 8% |
| Vitamin A | 467 µg | 67% |
| Vitamin C | 16.4 mg | 22% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 4.4 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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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