Recipes · Filipino · Soups and Broths
Bulalo
One serving has 399 kcal and 48 g protein, and at least a fifth of a woman's daily need of niacin (134%), cobalamin (126%), zinc (120%), pyridoxine (108%), phosphorus (79%) and pantothenic acid (74%). Ready in 140 minutes.
- Preparation: 10 min
- Cooking: 130 min
- Makes: 1 serving (974 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, fish
Ingredients
- 220 g Veal shank, raw
- 60 g Corn, sweet, raw
- 60 g Cabbage, green, raw
- 80 g Potatoes, raw
- 40 g Onions, raw
- 8 g Fish sauce
- 0.5 g Black pepper
- 500 g Water
- 5 g Scallions, raw
Method
- Place the beef shank (a cross-cut veal shank stands in here, much like the bone-in beef shank used in the Philippines) in a large pot, cover with the water, bring to a boil, and skim off any scum that rises.
- Add the onion, lower the heat, and simmer gently, covered, for 1.5-2 hours until the meat is fork-tender.
- Add the potatoes and simmer for 15 minutes, then add the corn, cut into chunks, and simmer for 10 more minutes.
- Add the cabbage and cook just until wilted, 2-3 minutes.
- Season with the fish sauce and black pepper.
- Ladle into bowls, making sure everyone gets a piece of the marrow-filled bone, and scatter with the scallion; serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 399 kcal | 19% |
| Carbohydrates | 33.4 g | |
| Water | 879 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 47.5 g | 99% |
| Tryptophan | 0.47 g | |
| Threonine | 2 g | |
| Isoleucine | 2.2 g | |
| Leucine | 3.7 g | |
| Lysine | 3.7 g | |
| Methionine | 1.1 g | |
| Cystine | 0.52 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.6 g | |
| Histidine | 1.6 g | |
| Fat | 8.7 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.92 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 165 mg | |
| Calcium | 112 mg | 11% |
| Copper | 0.37 mg | 41% |
| Iron | 3.2 mg | 18% |
| Magnesium | 119 mg | 38% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 550 mg | 79% |
| Potassium | 1,397 mg | 30% |
| Selenium | 19.2 µg | 35% |
| Sodium | 860 mg | |
| Zinc | 9.6 mg | 120% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.69 mg | 63% |
| Niacin (vitamin B3) | 18.7 mg | 134% |
| Pantothenic acid (vitamin B5) | 3.7 mg | 74% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 111 µg | 28% |
| Cobalamin (vitamin B12) | 3 µg | 126% |
| Choline | 33.7 mg | 8% |
| Vitamin A | 11.4 µg | 2% |
| Vitamin C | 45.7 mg | 61% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.18 mg | 1% |
| Vitamin K | 58.7 µg | 65% |
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
5.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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