Recipes · Filipino · Stews
Kaldereta (Filipino Goat Stew)
One serving has 455 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (95%), zinc (94%), riboflavin (92%), vitamin C (83%), copper (80%) and vitamin A (79%). Ready in 90 minutes.
- Preparation: 15 min
- Cooking: 75 min
- Makes: 1 serving (447 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: beef, gluten, meat, pork
Ingredients
- 160 g Goat meat, raw
- 80 g Tomato sauce, canned
- 15 g Liver pâté
- 60 g Potatoes, raw
- 40 g Carrots, raw
- 30 g Bell pepper, red, raw
- 15 g Olives, black
- 5 g Garlic, raw
- 30 g Onions, raw
- 12 g Vegetable oil
Method
- Cut the goat meat into chunks and brown it in the oil over medium-high heat in a heavy pot, about 5 minutes, then set it aside.
- In the same pot, soften the onion and garlic for 2 minutes, then return the meat and add the tomato sauce and enough water to cover.
- Bring to a boil, then cover and simmer gently for about an hour, until the goat meat is fork-tender.
- Stir in the liver spread to thicken and enrich the sauce, then add the potatoes and carrots and simmer for 15 minutes.
- Add the bell pepper and olives and cook for a final 5-10 minutes until the vegetables are tender but not mushy.
- Taste before adding any extra salt, since the liver spread and olives already season the stew well, then serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 455 kcal | 21% |
| Carbohydrates | 26 g | |
| Water | 355 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 38.7 g | 81% |
| Tryptophan | 0.55 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.1 g | |
| Lysine | 2.8 g | |
| Methionine | 0.97 g | |
| Cystine | 0.49 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 2 g | |
| Histidine | 0.8 g | |
| Fat | 22.1 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.9 g | |
| Saturated | 4.8 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 129 mg | |
| Calcium | 94.2 mg | 9% |
| Copper | 0.72 mg | 80% |
| Iron | 8 mg | 44% |
| Magnesium | 41 mg | 13% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 412 mg | 59% |
| Potassium | 1,386 mg | 29% |
| Selenium | 22.1 µg | 40% |
| Sodium | 760 mg | |
| Zinc | 7.5 mg | 94% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 1 mg | 92% |
| Niacin (vitamin B3) | 8.7 mg | 62% |
| Pantothenic acid (vitamin B5) | 0.88 mg | 18% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 60.5 µg | 15% |
| Cobalamin (vitamin B12) | 2.3 µg | 95% |
| Choline | 24.9 mg | 6% |
| Vitamin A | 550 µg | 79% |
| Vitamin C | 62.3 mg | 83% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 32.7 µg | 36% |
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
6.9 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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