Recipes · Haitian · Soups and Broths
Bouyon (Haitian Beef and Vegetable Soup)
One serving has 556 kcal and 30 g protein, and at least a fifth of a woman's daily need of vitamin K (156%), cobalamin (147%), zinc (120%), pyridoxine (76%), vitamin C (72%) and selenium (63%). Ready in 95 minutes.
- Preparation: 20 min
- Cooking: 75 min
- Makes: 1 serving (790 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: beef, gluten
Ingredients
- 120 g Beef chuck, raw
- 80 g Yam, raw
- 60 g Plantains, green, raw
- 30 g Carrots, raw
- 40 g Chayote, raw
- 30 g Cabbage, green, raw
- 20 g Spinach, raw
- 20 g Flour, all-purpose
- 20 g Onions, raw
- 4 g Garlic, raw
- 1 g Thyme, fresh
- 5 g Scallions, raw
- 1.5 g Salt
- 350 g Water
- 8 g Tomato paste
Method
- Season and brown the beef cubes in a large pot.
- Add the onion, garlic, thyme and water, bring to a boil, then cover and simmer for 45 minutes until the beef starts to soften.
- Stir in the tomato paste, yam, plantain, carrot and chayote, and simmer for 15 minutes.
- Mix the flour with a little water and a pinch of salt into a stiff dough, pinch off small pieces, and drop them into the pot as dumplings; cook for 10 minutes.
- Stir in the cabbage and spinach, and cook for 5 more minutes until the beef and vegetables are tender; season with salt, scatter with scallions, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 556 kcal | 26% |
| Carbohydrates | 72 g | |
| Water | 665 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 29.6 g | 62% |
| Tryptophan | 0.32 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2.2 g | |
| Lysine | 2.2 g | |
| Methionine | 0.73 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.95 g | |
| Valine | 1.3 g | |
| Histidine | 0.87 g | |
| Fat | 17.4 g | |
| Monounsaturated | 8.2 g | |
| Polyunsaturated | 0.99 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.84 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 1 g | |
| Cholesterol | 79.2 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.52 mg | 58% |
| Iron | 5.9 mg | 33% |
| Magnesium | 109 mg | 35% |
| Manganese | 1 mg | 57% |
| Phosphorus | 358 mg | 51% |
| Potassium | 1,783 mg | 38% |
| Selenium | 34.9 µg | 63% |
| Sodium | 745 mg | |
| Zinc | 9.6 mg | 120% |
| Thiamin (vitamin B1) | 0.49 mg | 45% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 7.8 mg | 55% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 35% |
| Pyridoxine (vitamin B6) | 0.99 mg | 76% |
| Folate (vitamin B9) | 179 µg | 45% |
| Cobalamin (vitamin B12) | 3.5 µg | 147% |
| Choline | 110 mg | 26% |
| Vitamin A | 367 µg | 52% |
| Vitamin C | 54.3 mg | 72% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 140 µg | 156% |
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
4.5 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.