Recipes · Maltese · Soups and Broths
Kawlata
One serving has 468 kcal and 43 g protein, and at least a fifth of a woman's daily need of copper (108%), pyridoxine (91%), thiamin (89%), niacin (87%), vitamin A (86%) and vitamin K (85%). Ready in 135 minutes.
- Preparation: 15 min
- Cooking: 120 min
- Makes: 1 serving (855 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: celery, pork
Ingredients
- 150 g Ham hock, smoked
- 400 g Water
- 25 g Fava beans, dried
- 80 g Potatoes, raw
- 60 g Pumpkin, raw
- 40 g Carrots, raw
- 20 g Celery, raw
- 80 g Cabbage, green, raw
- 0.2 g Bay leaves
- 0.2 g Black pepper
Method
- Put the smoked ham hock in a large pot with the water and bay leaf, bring to a boil, skim, and simmer for 1 hour.
- Add the dried fava beans and simmer 30 minutes more.
- Add the potato, pumpkin, carrot and celery, and simmer 20 minutes.
- Add the cabbage and cook 10 minutes more, until all the vegetables are tender.
- Season with pepper (the ham hock should provide enough salt) and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 468 kcal | 22% |
| Carbohydrates | 42.4 g | |
| Water | 747 mL | |
| Fiber | 11.8 g | 40% |
| Protein | 42.8 g | 89% |
| Tryptophan | 0.4 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.3 g | |
| Methionine | 0.87 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.6 g | |
| Fat | 15.5 g | |
| Monounsaturated | 6.5 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2 g | |
| Saturated | 4.9 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 91.5 mg | |
| Calcium | 125 mg | 12% |
| Copper | 0.97 mg | 108% |
| Iron | 4.8 mg | 27% |
| Magnesium | 125 mg | 40% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 582 mg | 83% |
| Potassium | 1,638 mg | 35% |
| Selenium | 33.7 µg | 61% |
| Sodium | 1,307 mg | |
| Zinc | 4.8 mg | 60% |
| Thiamin (vitamin B1) | 0.98 mg | 89% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 12.1 mg | 87% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1.2 mg | 91% |
| Folate (vitamin B9) | 177 µg | 44% |
| Cobalamin (vitamin B12) | 0.81 µg | 34% |
| Choline | 176 mg | 41% |
| Vitamin A | 602 µg | 86% |
| Vitamin C | 53.9 mg | 72% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 10% |
| Vitamin K | 76.8 µg | 85% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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