Recipes · Ecuadorian · Soups and Broths
Yahuarlocro (Ecuadorian Blood and Potato Soup)
One serving has 562 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (1906%), vitamin A (534%), copper (427%), riboflavin (191%), selenium (95%) and pyridoxine (93%). Ready in 50 minutes.
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- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (673 g)
- Difficulty: Hard
- Contains: beef, dairy, gluten, meat, pork
Ingredients
- 180 g Potatoes, raw
- 45 g Blood sausage
- 50 g Lamb liver, raw
- 30 g Onions, raw
- 4 g Garlic, raw
- 60 g Milk, whole
- 1 g Cumin
- 2 g Sazón seasoning
- 3 g Cilantro, fresh
- 10 g Scallions, raw
- 30 g Avocado, raw
- 8 g Vegetable oil
- 250 g Water
Method
- Sauté the onion, garlic, cumin and sazón (standing in for achiote) in the oil in a large pot until fragrant.
- Add the water and diced potato, and simmer for 20-25 minutes until the potato is very tender and starting to fall apart, thickening the soup.
- Meanwhile, pan-cook the lamb liver (standing in for the traditional mix of sheep offal) fully until no pink remains, at least 71 °C (160 °F), then dice small.
- Cube the blood sausage (a stand-in for the cooked sheep's blood traditionally used) and add it to the soup with the cooked liver and the milk; simmer for 5 more minutes.
- Ladle into bowls and top each with diced avocado and sliced scallions; serve with hot ají sauce on the side, tasting before adding salt since the blood sausage is already well seasoned.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 562 kcal | 27% |
| Carbohydrates | 43.8 g | |
| Water | 565 mL | |
| Fiber | 6.9 g | 23% |
| Protein | 23.9 g | 50% |
| Tryptophan | 0.28 g | |
| Threonine | 0.94 g | |
| Isoleucine | 0.85 g | |
| Leucine | 1.9 g | |
| Lysine | 1.4 g | |
| Methionine | 0.44 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.73 g | |
| Valine | 1.4 g | |
| Histidine | 0.71 g | |
| Fat | 33.1 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 10.1 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 246 mg | |
| Calcium | 140 mg | 14% |
| Copper | 3.8 mg | 427% |
| Iron | 9.2 mg | 51% |
| Magnesium | 82.1 mg | 26% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 386 mg | 55% |
| Potassium | 1,291 mg | 27% |
| Selenium | 52.1 µg | 95% |
| Sodium | 737 mg | |
| Zinc | 4.1 mg | 51% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 2.1 mg | 191% |
| Niacin (vitamin B3) | 11.3 mg | 81% |
| Pantothenic acid (vitamin B5) | 4.6 mg | 92% |
| Pyridoxine (vitamin B6) | 1.2 mg | 93% |
| Folate (vitamin B9) | 188 µg | 47% |
| Cobalamin (vitamin B12) | 45.8 µg | 1906% |
| Choline | 71.4 mg | 17% |
| Vitamin A | 3,741 µg | 534% |
| Vitamin C | 46.3 mg | 62% |
| Vitamin D (D2 + D3) | 54 IU | 9% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 55 µg | 61% |
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
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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