Sancocho o Sopa de Guandú (Pigeon Peas Colombian Soup)

Gluten Free
Dairy Free
Health score
22%
Sancocho o Sopa de Guandú (Pigeon Peas Colombian Soup)
45 min.
8
523kcal

Suggestions

Ingredients

  •  ají dulce sweet finely chopped
  • 0.5 pound beef salted
  • pound beef ribs 
  • pound cassava peeled cut into chunks
  • 0.5 cup cilantro leaves fresh finely chopped
  •  garlic cloves minced
  • 0.5 teaspoon ground achiote 
  • 0.5 teaspoon ground cumin 
  • tablespoons oil 
  •  onion finely chopped
  • pound goya pigeon peas fresh frozen
  •  plantains green peeled cut into chunks
  •  plantains ripe peeled cut into chunks
  • pound pork ribs 
  •  bell pepper red finely chopped
  • servings salt and pepper 
  •  scallions finely chopped
  •  tomatoes finely chopped
  • 12 cups water if necessary 

Equipment

  • pot

Directions

  1. Make refrito: In a large pot place de oil tomatoes, scallions, bell pepper, garlic, sweet chiles, and onion over medium heat, stirring occasionally, until tender, about 4 minutes. Season refrito with salt and pepper.
  2. Add salted beef, beef ribs, pork and water, and simmer uncovered for about 45 minutes.
  3. Add the pigeon peas and keep cooking, uncovered, stirring occasionally, for about 30 minutes.
  4. Add the green plantain, ripe plantain, cassava, cumin and achiote. Keep cooking, uncovered, stirring occasionally, for about 30 minutes more.
  5. Add fresh cilantro and serve warm with rice on the side.

Nutrition Facts

Calories523kcal
Protein18.88%
Fat39.93%
Carbs41.19%

Properties

Glycemic Index
40.53
Glycemic Load
15.59
Inflammation Score
-8
Nutrition Score
24.1243477075%

Flavonoids

Naringenin
0.21mg
Luteolin
0.09mg
Isorhamnetin
0.69mg
Kaempferol
0.16mg
Myricetin
0.06mg
Quercetin
3.87mg

Nutrients percent of daily need

Calories:523.1kcal
26.16%
Fat:23.31g
35.86%
Saturated Fat:7.36g
45.98%
Carbohydrates:54.12g
18.04%
Net Carbohydrates:47.36g
17.22%
Sugar:7.54g
8.37%
Cholesterol:76.3mg
25.43%
Sodium:305.72mg
13.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.8g
49.59%
Vitamin C:46.74mg
56.66%
Vitamin B6:0.73mg
36.51%
Vitamin B12:2.16µg
36.01%
Zinc:5.12mg
34.16%
Manganese:0.67mg
33.41%
Selenium:21.55µg
30.78%
Vitamin B3:6.05mg
30.26%
Potassium:1042.66mg
29.79%
Phosphorus:295.19mg
29.52%
Folate:110.72µg
27.68%
Fiber:6.75g
27.01%
Vitamin B1:0.38mg
25.13%
Vitamin K:23.17µg
22.07%
Magnesium:87.27mg
21.82%
Vitamin A:1090.25IU
21.81%
Copper:0.42mg
21.07%
Vitamin B2:0.33mg
19.62%
Iron:3.22mg
17.9%
Vitamin B5:1.06mg
10.55%
Vitamin E:1.44mg
9.59%
Calcium:72.44mg
7.24%
Vitamin D:0.94µg
6.27%