Recipes · Brazilian · Soups and Broths
Mocotó (Brazilian Gelatinous Beef Soup)
One serving has 998 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (235%), zinc (103%), vitamin K (99%), pyridoxine (74%), selenium (62%) and phosphorus (60%). Ready in 195 minutes.
- Preparation: 15 min
- Cooking: 180 min
- Makes: 1 serving (876 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef
Ingredients
- 220 g Beef short ribs, raw
- 80 g White beans, canned
- 60 g Tomatoes, raw
- 10 g Garlic, raw
- 50 g Onions, raw
- 0.3 g Bay leaves
- 5 g Parsley, fresh
- 450 g Water
- 1 g Salt
Method
- Put the beef short ribs (standing in for the traditional beef foot, mocotó) in a large pot with the water, bay leaf, half the garlic and half the onion.
- Bring to a boil, skim off any scum, then reduce the heat, cover, and simmer for 2.5-3 hours, until the meat is falling off the bone and the broth is rich and slightly gelatinous.
- Lift out the meat, shred it off the bone, and discard the bones; strain the broth back into the pot.
- Finely dice the tomato and the remaining onion and garlic, and add them to the pot with the beans and shredded meat.
- Simmer for a further 20-25 minutes, until the beans are heated through and the broth has thickened slightly, then season with the salt.
- Ladle into bowls, scatter with the chopped parsley, and serve hot with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 998 kcal | 47% |
| Carbohydrates | 28.7 g | |
| Water | 723 mL | |
| Fiber | 5.9 g | 20% |
| Protein | 39.4 g | 82% |
| Tryptophan | 0.44 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.1 g | |
| Methionine | 0.91 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.3 g | |
| Fat | 80.2 g | |
| Monounsaturated | 36.1 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 34.8 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 167 mg | |
| Calcium | 137 mg | 14% |
| Copper | 0.44 mg | 49% |
| Iron | 6.7 mg | 37% |
| Magnesium | 93.1 mg | 30% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 422 mg | 60% |
| Potassium | 1,158 mg | 25% |
| Selenium | 34.2 µg | 62% |
| Sodium | 795 mg | |
| Zinc | 8.3 mg | 103% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 6.3 mg | 45% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 89.9 µg | 22% |
| Cobalamin (vitamin B12) | 5.6 µg | 235% |
| Choline | 10 mg | 2% |
| Vitamin A | 47.2 µg | 7% |
| Vitamin C | 21.8 mg | 29% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 89.4 µg | 99% |
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
6.6 kg CO2e a serving: higher 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.