Recipes · Colombian · Sauces, Dressings, and Marinades
Hogao (Colombian Tomato and Scallion Sauce)
One serving has 210 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin K (254%), vitamin C (59%), manganese (29%), copper (23%), pyridoxine (23%) and folate (21%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (298 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 180 g Tomatoes, raw
- 90 g Scallions, raw
- 8 g Garlic, raw
- 3 g Sazón seasoning
- 15 g Vegetable oil
- 1 g Cumin
- 0.8 g Salt
Method
- Finely dice the tomatoes and slice the scallions and garlic.
- Heat the oil in a pan over medium heat and cook the scallions and garlic for 2-3 minutes until fragrant.
- Add the tomatoes, sazón seasoning (standing in for achiote) and cumin.
- Reduce the heat to low and cook, stirring occasionally, for 15-18 minutes, until the tomatoes have completely broken down into a thick, glossy sauce.
- Season with the salt.
- Use warm as a base sauce spooned over rice, beans, arepas or meats, in the classic Colombian way.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 210 kcal | 10% |
| Carbohydrates | 16.7 g | |
| Water | 256 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 3.9 g | 8% |
| Tryptophan | 0.03 g | |
| Threonine | 0.13 g | |
| Isoleucine | 0.12 g | |
| Leucine | 0.17 g | |
| Lysine | 0.15 g | |
| Methionine | 0.03 g | |
| Cystine | 0.02 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.13 g | |
| Histidine | 0.06 g | |
| Fat | 15.8 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 8.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.8 g | |
| Saturated | 2.4 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 0 mg | |
| Calcium | 107 mg | 11% |
| Copper | 0.21 mg | 23% |
| Iron | 2.6 mg | 15% |
| Magnesium | 43.5 mg | 14% |
| Manganese | 0.52 mg | 29% |
| Phosphorus | 93.7 mg | 13% |
| Potassium | 725 mg | 15% |
| Selenium | 1.7 µg | 3% |
| Sodium | 847 mg | |
| Zinc | 0.8 mg | 10% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.28 mg | 6% |
| Pyridoxine (vitamin B6) | 0.3 mg | 23% |
| Folate (vitamin B9) | 84.9 µg | 21% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 19.3 mg | 5% |
| Vitamin A | 121 µg | 17% |
| Vitamin C | 44.1 mg | 59% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 228 µg | 254% |
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: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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