Recipes · Colombian · Soups and Broths
Mote de Queso (Yam and Cheese Soup)
One serving has 523 kcal and 15 g protein, and at least a fifth of a woman's daily need of pyridoxine (55%), phosphorus (53%), manganese (51%), vitamin C (49%), copper (47%) and calcium (43%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (618 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 180 g Yam, raw
- 60 g Queso fresco
- 6 g Garlic, raw
- 40 g Onions, raw
- 1 g Cumin
- 2 g Sazón seasoning
- 8 g Vegetable oil
- 300 g Water
- 1.3 g Salt
- 5 g Scallions, raw
- 15 g Sour cream
Method
- Peel the yam and cut it into 2 cm cubes.
- Heat the oil in a pot and sauté the onion and garlic until soft, then stir in the cumin and sazón seasoning (a stand-in for the traditional achiote).
- Add the water and yam, bring to a boil, then simmer uncovered for 20-25 minutes until the yam is tender and starting to break down, thickening the broth.
- Cut the queso costeño-style cheese into cubes and stir in during the last 2-3 minutes so it softens but keeps its shape.
- Season with salt, ladle into a bowl, drizzle with the sour cream and scatter the scallions on top before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 523 kcal | 25% |
| Carbohydrates | 59.2 g | |
| Water | 511 mL | |
| Fiber | 8.4 g | 28% |
| Protein | 15.1 g | 31% |
| Tryptophan | 0.04 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.14 g | |
| Leucine | 0.26 g | |
| Lysine | 0.18 g | |
| Methionine | 0.06 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.18 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.17 g | |
| Histidine | 0.09 g | |
| Fat | 25.8 g | |
| Monounsaturated | 6.3 g | |
| Polyunsaturated | 5.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.8 g | |
| Saturated | 10.6 g | |
| Trans-Fats | 0.67 g | |
| Cholesterol | 50.3 mg | |
| Calcium | 428 mg | 43% |
| Copper | 0.42 mg | 47% |
| Iron | 2 mg | 11% |
| Magnesium | 66.9 mg | 22% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 369 mg | 53% |
| Potassium | 1,679 mg | 36% |
| Selenium | 14.5 µg | 26% |
| Sodium | 1,332 mg | |
| Zinc | 2.3 mg | 28% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 1.2 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.94 mg | 19% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 57.6 µg | 14% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 44.5 mg | 10% |
| Vitamin A | 169 µg | 24% |
| Vitamin C | 36.8 mg | 49% |
| Vitamin D (D2 + D3) | 66 IU | 11% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 30.3 µg | 34% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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