Recipes · Welsh · Soups and Broths
Cawl
One serving has 457 kcal and 23 g protein, and at least a fifth of a woman's daily need of cobalamin (107%), vitamin K (99%), vitamin C (82%), vitamin A (80%), pyridoxine (70%) and zinc (63%). Ready in 110 minutes.
- Preparation: 20 min
- Cooking: 90 min
- Makes: 1 serving (814 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: meat
Ingredients
- 100 g Lamb shoulder, raw
- 150 g Potatoes, raw
- 60 g Leeks, raw
- 60 g Carrots, raw
- 60 g Rutabaga, raw
- 30 g Onions, raw
- 350 g Water
- 1 g Salt
- 3 g Parsley, fresh
- 0.2 g Black pepper
Method
- Cut the lamb into cubes and put it in a large pot with the water and a pinch of the salt; bring to a boil, skim off any foam, then simmer for 1 hour.
- Peel and chop the potato, swede and carrot into chunks, and slice the leek and onion.
- Add the swede, carrot and onion to the pot and simmer for another 30 minutes.
- Add the potato and leek and simmer for a further 20-25 minutes until all the vegetables and meat are tender.
- Season with the remaining salt and pepper.
- Ladle into a deep bowl and scatter with parsley to serve; cawl is traditionally even better reheated the next day.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 457 kcal | 22% |
| Carbohydrates | 48.8 g | |
| Water | 718 mL | |
| Fiber | 8 g | 27% |
| Protein | 22.7 g | 47% |
| Tryptophan | 0.25 g | |
| Threonine | 0.99 g | |
| Isoleucine | 1 g | |
| Leucine | 1.6 g | |
| Lysine | 1.8 g | |
| Methionine | 0.51 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 0.9 g | |
| Tyrosine | 0.7 g | |
| Valine | 1.2 g | |
| Histidine | 0.64 g | |
| Fat | 19.6 g | |
| Monounsaturated | 7.8 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 8.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 71 mg | |
| Calcium | 138 mg | 14% |
| Copper | 0.44 mg | 49% |
| Iron | 4.7 mg | 26% |
| Magnesium | 99.8 mg | 32% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 333 mg | 48% |
| Potassium | 1,421 mg | 30% |
| Selenium | 21.5 µg | 39% |
| Sodium | 537 mg | |
| Zinc | 5 mg | 63% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 8.5 mg | 61% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.91 mg | 70% |
| Folate (vitamin B9) | 114 µg | 29% |
| Cobalamin (vitamin B12) | 2.6 µg | 107% |
| Choline | 39.8 mg | 9% |
| Vitamin A | 563 µg | 80% |
| Vitamin C | 61.5 mg | 82% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 89 µg | 99% |
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
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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