Recipes · Paraguayan · Bread
Sopa Paraguaya (Paraguayan Cornbread)
One serving has 478 kcal and 16 g protein, and at least a fifth of a woman's daily need of phosphorus (65%), cobalamin (48%), riboflavin (45%), selenium (43%), calcium (40%) and folate (32%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (215 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, egg
Ingredients
- 50 g Cornmeal, white
- 60 g Milk, whole
- 25 g Onions, raw
- 35 g Queso fresco
- 30 g Eggs, whole, raw
- 10 g Butter, unsalted
- 3 g Vegetable oil
- 0.8 g Salt
- 1.5 g Baking powder
Method
- Sauté the chopped onion in half the butter until soft and translucent.
- In a bowl, whisk the egg with the milk, then stir in the cornmeal, baking powder and salt.
- Fold in the sautéed onion and the crumbled cheese, plus the remaining butter melted.
- Pour into a small greased baking dish (this is one portion; multiply everything by 8 for a full pan to share).
- Bake at 190 °C (375 °F) for 35-40 minutes until a deep golden crust forms and a skewer comes out clean; cool slightly, cut into pieces, and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 478 kcal | 23% |
| Carbohydrates | 46.6 g | |
| Water | 123 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 15.9 g | 33% |
| Tryptophan | 0.1 g | |
| Threonine | 0.34 g | |
| Isoleucine | 0.43 g | |
| Leucine | 1 g | |
| Lysine | 0.5 g | |
| Methionine | 0.25 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.5 g | |
| Tyrosine | 0.35 g | |
| Valine | 0.56 g | |
| Histidine | 0.24 g | |
| Fat | 25.1 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 3.5 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 0.32 g | |
| Cholesterol | 163 mg | |
| Calcium | 403 mg | 40% |
| Copper | 0.1 mg | 11% |
| Iron | 3 mg | 17% |
| Magnesium | 37.3 mg | 12% |
| Manganese | 0.14 mg | 8% |
| Phosphorus | 452 mg | 65% |
| Potassium | 276 mg | 6% |
| Selenium | 23.7 µg | 43% |
| Sodium | 765 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 129 µg | 32% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 109 mg | 26% |
| Vitamin A | 222 µg | 32% |
| Vitamin C | 1.9 mg | 2% |
| Vitamin D (D2 + D3) | 93.7 IU | 16% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 6.9 µg | 8% |
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: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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