Recipes · Colombian · Soups and Broths
Mute Santandereano (Corn and Beef Soup)
One serving has 380 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (123%), zinc (109%), pyridoxine (61%), vitamin K (60%), vitamin C (53%) and selenium (47%). Ready in 80 minutes.
- Preparation: 15 min
- Cooking: 65 min
- Makes: 1 serving (754 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef
Ingredients
- 100 g Beef chuck, raw
- 100 g Hominy, canned
- 80 g Potatoes, raw
- 40 g Pumpkin, raw
- 40 g Cabbage, green, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 5 g Scallions, raw
- 3 g Cilantro, fresh
- 1 g Cumin
- 1.3 g Salt
- 350 g Water
Method
- Cut the beef into small cubes and brown it in a large pot with the chopped onion and garlic.
- Add the water and cumin, bring to a boil, then cover and simmer for 45 minutes until the beef begins to soften.
- Add the hominy, potato and pumpkin, and simmer for 20 more minutes until the vegetables are tender.
- Stir in the cabbage and cook for 5 minutes more until just wilted.
- Season with salt, stir in the cilantro and scallions, and serve hot in bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 380 kcal | 18% |
| Carbohydrates | 38.2 g | |
| Water | 672 mL | |
| Fiber | 6.3 g | 21% |
| Protein | 24.1 g | 50% |
| Tryptophan | 0.26 g | |
| Threonine | 0.99 g | |
| Isoleucine | 0.97 g | |
| Leucine | 1.9 g | |
| Lysine | 1.9 g | |
| Methionine | 0.61 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.1 g | |
| Histidine | 0.72 g | |
| Fat | 15.3 g | |
| Monounsaturated | 7.2 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.98 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.85 g | |
| Cholesterol | 66 mg | |
| Calcium | 95.9 mg | 10% |
| Copper | 0.33 mg | 37% |
| Iron | 4.8 mg | 27% |
| Magnesium | 76 mg | 25% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 313 mg | 45% |
| Potassium | 989 mg | 21% |
| Selenium | 26.1 µg | 47% |
| Sodium | 879 mg | |
| Zinc | 8.7 mg | 109% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 5.4 mg | 38% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.79 mg | 61% |
| Folate (vitamin B9) | 50.6 µg | 13% |
| Cobalamin (vitamin B12) | 2.9 µg | 123% |
| Choline | 88.5 mg | 21% |
| Vitamin A | 190 µg | 27% |
| Vitamin C | 39.6 mg | 53% |
| Vitamin D (D2 + D3) | 5 IU | 1% |
| Vitamin E | 0.85 mg | 6% |
| Vitamin K | 54 µg | 60% |
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
3.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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