Beef and Vegetable Soup (Cocido)

Gluten Free
Dairy Free
Health score
50%
Beef and Vegetable Soup (Cocido)
45 min.
10
244kcal

Suggestions

Ingredients

  • 2 tablespoons achiote paste 
  • 4 cups baking potato cubed peeled
  • 14.5 ounce canned tomatoes diced with green chiles, undrained such as muir glen canned
  • 2 cups carrots 
  • 3 cups chayote squash cubed peeled
  • 2 teaspoons chili powder 
  • 28 ounce less-sodium chicken broth fat-free canned
  • 4  garlic cloves minced
  • 1 teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • 1 tablespoon olive oil 
  • 1 teaspoon olive oil 
  • 4 cups onion chopped
  • 1.5 teaspoons salt 
  • 2 pounds rump steak boneless trimmed cut into 1-inch pieces
  • 1 tablespoon citrus champagne vinegar 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Combine first 7 ingredients, stirring with a fork until mixture resembles coarse meal; sprinkle 1 1/2 tablespoons achiote mixture evenly over beef, tossing to coat. Set remaining achiote mixture aside.
  2. Heat oil in Dutch oven over medium-high heat.
  3. Add beef mixture; cook 2 minutes, browning on all sides.
  4. Remove beef from pan.
  5. Add onion to pan; saut 3 minutes.
  6. Add remaining achiote mixture; cook 2 minutes, stirring frequently. Return beef mixture to pan. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 35 minutes.
  7. Add potato, chayote, and carrot; cover and simmer 35 minutes or until potato is tender.
  8. Remove from heat. Stir in vinegar.

Nutrition Facts

Calories244kcal
Protein37.93%
Fat23.84%
Carbs38.23%

Properties

Glycemic Index
22.56
Glycemic Load
10.78
Inflammation Score
-10
Nutrition Score
21.965217408927%

Flavonoids

Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
3.21mg
Kaempferol
0.48mg
Myricetin
0.05mg
Quercetin
13.07mg

Nutrients percent of daily need

Calories:243.68kcal
12.18%
Fat:6.52g
10.03%
Saturated Fat:1.88g
11.77%
Carbohydrates:23.53g
7.84%
Net Carbohydrates:19.66g
7.15%
Sugar:6.1g
6.78%
Cholesterol:55.34mg
18.45%
Sodium:760.59mg
33.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.35g
46.7%
Vitamin A:4468.76IU
89.38%
Vitamin B6:0.98mg
48.83%
Vitamin B3:8.67mg
43.34%
Selenium:25.85µg
36.93%
Zinc:4.51mg
30.07%
Phosphorus:274.46mg
27.45%
Potassium:904.28mg
25.84%
Vitamin B12:1.24µg
20.64%
Vitamin C:16.98mg
20.58%
Folate:78.35µg
19.59%
Manganese:0.38mg
18.87%
Iron:3.1mg
17.2%
Fiber:3.87g
15.47%
Magnesium:55.98mg
13.99%
Copper:0.27mg
13.33%
Vitamin B1:0.19mg
12.64%
Vitamin B2:0.21mg
12.11%
Vitamin B5:1.17mg
11.74%
Vitamin K:10.29µg
9.8%
Calcium:84.77mg
8.48%
Vitamin E:1.25mg
8.32%
Source:My Recipes