Sopi Mondongo is a traditional Aruban soup that combines rich flavors with impressive nutritional benefits. Made with protein-packed beef tripe, vibrant vegetables like tomatoes, onions, and green peppers, and seasoned with aromatic spices such as cumin and paprika, this hearty dish is both delicious and nourishing. The tripe provides essential nutrients like iron and vitamin B12, while the vegetables and fresh herbs contribute a wealth of vitamins, including vitamin C, vitamin A, and vitamin K, which support immunity, skin health, and blood circulation. Garnished with fresh cilantro, parsley, and a splash of lime juice, this comforting soup is not only a flavorful meal but also a source of antioxidants and digestive benefits. Sopi Mondongo beautifully combines health, taste, and the warmth of Aruban culture.
ingredients:
1- 2 pounds of beef tripe, cleaned and sliced
2- 1 onion, diced
3- 1 green bell pepper, diced
4- 2 cloves of garlic, minced
5- 1 tomato, diced
6- 1 tablespoon of tomato paste
7- 1 tablespoon of dried oregano
8- 1 tablespoon of dried thyme
9- 1 tablespoon of ground cumin
10- 1 tablespoon of paprika
11- 1 tablespoon of salt
12- 1/2 teaspoon of black pepper
13- 6 cups of water
14- 1/2 cup of chopped cilantro
15- 1/2 cup of chopped parsley
16- 1 lime, juiced
18- Hot sauce, to taste
Here are the steps to make Sopi Mondongo:
1- Clean and slice the beef tripe into small pieces. Rinse it thoroughly under cold water and set it aside.
2- In a large pot, heat some oil over medium-high heat. Add the onion, green bell pepper, and garlic, and sauté until the vegetables are soft and translucent.
3- Add the diced tomato, tomato paste, oregano, thyme, cumin, paprika, salt, and black pepper to the pot. Stir well to combine.
4- Add the beef tripe to the pot and stir to coat it with the seasoning mixture.
5- Pour in the water and bring the soup to a boil. Reduce the heat and let the soup simmer for about 2 hours, or until the tripe is tender.
6- Once the tripe is tender, add the chopped cilantro, parsley, and lime juice to the pot. Stir well and let the soup simmer for another 10-15 minutes to allow the flavors to meld together.
7- Serve the Sopi Mondongo hot, with hot sauce on the side for those who like it spicy.
Notes:
1- Some people prefer to add potatoes or yucca to their Sopi Mondongo for additional flavor and texture.
2- The soup can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
Frequently asked questions
What are substitutes for the main ingredients (e.g., replacing tripe with regular meat)?
- If you’re not a fan of tripe or can’t find it, you can substitute it with tender cuts of beef or lamb. These provide a similar rich flavor and texture. For a milder option, chicken breast or thighs can work, but they won’t replicate the traditional depth of the dish.
Can the recipe be made vegetarian?
- Yes! To make the dish vegetarian, replace tripe with hearty vegetables like mushrooms, eggplant, or jackfruit, which can mimic the texture. Lentils or chickpeas can also be added for protein, creating a satisfying plant-based version.
What are the best spices to give the dish a unique twist?
- To add a different dimension, experiment with smoked paprika, star anise, or sumac. These spices can introduce smoky, sweet, or tangy undertones. Additionally, a hint of saffron or garam masala can elevate the dish with aromatic complexity.
Can the dish be prepared using a pressure cooker to save time?
- Absolutely! A pressure cooker significantly reduces cooking time. Simmering tripe can take 2-3 hours on the stovetop, but with a pressure cooker, it cooks tenderly in 30-40 minutes.
Can the dish be prepared in advance?
- Yes, tripe dishes often taste better the next day as the flavors meld together. Prepare the dish a day before serving, store it in the refrigerator, and reheat it gently before serving.
What are the best serving methods (e.g., specific bread or side dishes)?
- Serve tripe dishes with freshly baked crusty bread or steamed rice to soak up the flavorful sauce. Adding a side of pickled vegetables or a fresh salad can provide a refreshing contrast.
How to store tripe and keep it fresh?
- Store raw tripe in the refrigerator, tightly wrapped, for up to 2 days. For longer storage, blanch it and freeze it in airtight containers for up to 3 months.
Health Benefits
- Instead of listing health benefits directly, let’s break them down:
- Digestive Health: Tripe is a great source of collagen and gelatin, which can support gut health.
- Immunity Boost: It’s rich in zinc, which strengthens the immune system.
- Skin Health: The collagen in tripe promotes healthy, youthful skin.
Nutrition Facts:
1. 2 pounds of beef tripe, cleaned and sliced
- Calories: 530 kcal
- Carbohydrates: 0g
- Protein: 83g
- Fat: 19g
- Sodium: 600mg
- Cholesterol: 336mg
- Vitamins: B12, niacin, riboflavin
- Minerals: Iron, zinc, phosphorus
- Nutritional Benefit: Excellent source of high-quality protein, essential vitamins like B12, and minerals like iron for blood health and zinc for immunity.
2. 1 onion, diced
- Calories: 44 kcal
- Carbohydrates: 10g
- Protein: 1g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium
- Nutritional Benefit: Provides dietary fiber, antioxidants, and vitamin C, which helps support immunity and skin health.
3. 1 green bell pepper, diced
- Calories: 33 kcal
- Carbohydrates: 8g
- Protein: 1g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium
- Nutritional Benefit: Rich in vitamin C, an antioxidant that strengthens immunity and promotes healthy skin.
4. 2 cloves of garlic, minced
- Calories: 9 kcal
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Manganese
- Nutritional Benefit: Contains allicin, which may have antimicrobial and anti-inflammatory properties.
5. 1 tomato, diced
- Calories: 22 kcal
- Carbohydrates: 5g
- Protein: 1g
- Fat: 0g
- Sodium: 5mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A, Folate
- Minerals: Potassium
- Nutritional Benefit: High in antioxidants and vitamin C, promoting heart health and skin repair.
6. 1 tablespoon of tomato paste
- Calories: 13 kcal
- Carbohydrates: 3g
- Protein: 0g
- Fat: 0g
- Sodium: 12mg
- Cholesterol: 0mg
- Vitamins: Vitamin A
- Minerals: Iron
- Nutritional Benefit: Concentrated flavor and a source of vitamins and minerals, particularly Vitamin A for vision and immune support.
7. 1 tablespoon of dried oregano
- Calories: 15 kcal
- Carbohydrates: 3g
- Protein: 1g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin K
- Minerals: Calcium, iron, magnesium
- Nutritional Benefit: Contains antioxidants and compounds with anti-inflammatory and antimicrobial properties.
8. 1 tablespoon of dried thyme
- Calories: 15 kcal
- Carbohydrates: 3g
- Protein: 1g
- Fat: 0g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Iron, calcium
- Nutritional Benefit: Rich in antioxidants, vitamin C for immunity, and minerals to support bone health.
9. 1 tablespoon of ground cumin
- Calories: 22 kcal
- Carbohydrates: 3g
- Protein: 1g
- Fat: 1g
- Sodium: 8mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C
- Minerals: Iron, manganese
- Nutritional Benefit: Contains antioxidants and compounds that may help with digestion.
10. 1 tablespoon of paprika
- Calories: 19 kcal
- Carbohydrates: 4g
- Protein: 1g
- Fat: 1g
- Sodium: 2mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C
- Minerals: Iron
- Nutritional Benefit: Adds rich color and flavor, and is a source of vitamin A, supporting eye health.
11. 1 tablespoon of salt
- Calories: 0 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 2300mg (entire tablespoon)
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Essential for electrolyte balance and hydration, but should be consumed in moderation.
12. 1/2 teaspoon of black pepper
- Calories: 3 kcal
- Carbohydrates: 1g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin K
- Minerals: Manganese
- Nutritional Benefit: Enhances flavor and nutrient absorption, contains piperine for metabolism.
13. 6 cups of water
- Calories: 0 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 12mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: Trace amounts of minerals like calcium and magnesium
- Nutritional Benefit: Hydrates and serves as the base of the soup.
14. 1/2 cup of chopped cilantro
- Calories: 1 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin A, Vitamin C, Vitamin K
- Minerals: Iron, calcium
- Nutritional Benefit: Freshens up the dish, packed with antioxidants and essential vitamins.
15. 1/2 cup of chopped parsley
- Calories: 11 kcal
- Carbohydrates: 2g
- Protein: 1g
- Fat: 0g
- Sodium: 22mg
- Cholesterol: 0mg
- Vitamins: Vitamin K, Vitamin C
- Minerals: Iron, potassium
- Nutritional Benefit: Rich in vitamin K and antioxidants, promoting bone health and detoxification.
16. 1 lime, juiced
- Calories: 8 kcal
- Carbohydrates: 3g
- Protein: 0g
- Fat: 0g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Vitamin C
- Minerals: Potassium
- Nutritional Benefit: Provides vitamin C, boosting immunity and skin health, while adding a zesty flavor.
18. Hot sauce, to taste
- Calories: Typically 0-5 kcal (depends on brand and quantity)
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: Varies by brand (typically 100-200mg per tablespoon)
- Cholesterol: 0mg
- Vitamins: Vitamin C (small amount)
- Minerals: Varies
- Nutritional Benefit: Adds flavor and heat with minimal calories.
This breakdown provides a thorough nutritional insight into each ingredient’s contribution to the dish, emphasizing both health benefits and flavor.
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