Recipes · Bolivian · Soups and Broths
Fricasé (Bolivian Spiced Pork Soup)
One serving has 572 kcal and 34 g protein, and at least a fifth of a woman's daily need of thiamin (129%), selenium (87%), pyridoxine (81%), zinc (77%), phosphorus (61%) and niacin (56%). Ready in 110 minutes.
- Preparation: 20 min
- Cooking: 90 min
- Makes: 1 serving (743 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: pork
Ingredients
- 170 g Pork shoulder, raw
- 100 g Hominy, canned
- 100 g Potatoes, raw
- 8 g Chili peppers, red, raw
- 8 g Garlic, raw
- 1 g Cumin
- 0.5 g Oregano, dried
- 4 g Mint, fresh
- 350 g Water
- 1 g Salt
Method
- Cut the pork shoulder into large chunks and put it in a pot with the water, garlic, cumin and oregano.
- Bring to a boil, then reduce the heat, cover, and simmer for 1-1.5 hours, until the pork is very tender.
- Finely chop the chili and mint (standing in for the huacatay traditionally used) and stir them into the pot.
- Add the hominy and peeled, diced potato, and simmer for a further 20-25 minutes, until the potato is tender.
- Season with the salt and skim off any excess fat from the surface.
- Ladle into bowls, making sure everyone gets plenty of the bright yellow-orange broth, and serve hot with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 572 kcal | 27% |
| Carbohydrates | 36.2 g | |
| Water | 636 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 33.8 g | 70% |
| Tryptophan | 0.39 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.7 g | |
| Lysine | 2.8 g | |
| Methionine | 0.82 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1.2 g | |
| Fat | 31.9 g | |
| Monounsaturated | 14 g | |
| Polyunsaturated | 3.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.2 g | |
| Saturated | 10.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 121 mg | |
| Calcium | 99.1 mg | 10% |
| Copper | 0.37 mg | 41% |
| Iron | 4.8 mg | 26% |
| Magnesium | 84.5 mg | 27% |
| Manganese | 0.49 mg | 27% |
| Phosphorus | 425 mg | 61% |
| Potassium | 1,048 mg | 22% |
| Selenium | 48 µg | 87% |
| Sodium | 790 mg | |
| Zinc | 6.2 mg | 77% |
| Thiamin (vitamin B1) | 1.4 mg | 129% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 7.9 mg | 56% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 1.1 mg | 81% |
| Folate (vitamin B9) | 32.1 µg | 8% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 121 mg | 29% |
| Vitamin A | 16.4 µg | 2% |
| Vitamin C | 35.8 mg | 48% |
| Vitamin D (D2 + D3) | 119 IU | 20% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 6.6 µg | 7% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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