Recipes · Filipino · Stews
Pork Menudo
One serving has 545 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (365%), vitamin A (335%), riboflavin (126%), thiamin (110%), selenium (92%) and pyridoxine (86%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (399 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: pork
Ingredients
- 130 g Pork shoulder, raw
- 30 g Pork liver, raw
- 70 g Tomato sauce, canned
- 50 g Potatoes, raw
- 40 g Carrots, raw
- 25 g Bell pepper, red, raw
- 10 g Raisins
- 5 g Garlic, raw
- 30 g Onions, raw
- 8 g Vegetable oil
- 0.5 g Salt
Method
- Cut the pork shoulder and pork liver into small cubes, keeping the liver separate.
- Heat the oil in a pot and brown the pork shoulder over medium-high heat for 5 minutes, then add the garlic and onion and cook until soft.
- Stir in the tomato sauce and enough water to just cover the meat, bring to a simmer, cover and cook for 25 minutes until the pork is tender.
- Add the potatoes and carrots and simmer for 10 minutes, then add the diced liver and raisins and cook for 5 more minutes, until the liver is just cooked through and no longer pink inside.
- Add the bell pepper in the last 3 minutes so it stays a little crisp.
- Season with the salt to taste, keeping in mind the tomato sauce is already salty, and serve hot with rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 545 kcal | 26% |
| Carbohydrates | 30.9 g | |
| Water | 298 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 32.2 g | 67% |
| Tryptophan | 0.39 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.6 g | |
| Methionine | 0.77 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.7 g | |
| Histidine | 1.1 g | |
| Fat | 33 g | |
| Monounsaturated | 12.4 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 9.8 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 183 mg | |
| Calcium | 75.2 mg | 8% |
| Copper | 0.52 mg | 58% |
| Iron | 10 mg | 56% |
| Magnesium | 66.5 mg | 21% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 417 mg | 60% |
| Potassium | 1,214 mg | 26% |
| Selenium | 50.6 µg | 92% |
| Sodium | 672 mg | |
| Zinc | 5.8 mg | 73% |
| Thiamin (vitamin B1) | 1.2 mg | 110% |
| Riboflavin (vitamin B2) | 1.4 mg | 126% |
| Niacin (vitamin B3) | 11.6 mg | 83% |
| Pantothenic acid (vitamin B5) | 3.5 mg | 71% |
| Pyridoxine (vitamin B6) | 1.1 mg | 86% |
| Folate (vitamin B9) | 109 µg | 27% |
| Cobalamin (vitamin B12) | 8.8 µg | 365% |
| Choline | 101 mg | 24% |
| Vitamin A | 2,342 µg | 335% |
| Vitamin C | 61.5 mg | 82% |
| Vitamin D (D2 + D3) | 91 IU | 15% |
| Vitamin E | 2.6 mg | 17% |
| Vitamin K | 24.7 µg | 27% |
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
1.2 kg CO2e a serving: about average for 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.