Sancocho is a beloved Colombian stew renowned for its hearty and comforting nature. This traditional dish is a staple during family gatherings, celebrations, and holidays. Featuring a mix of meats, vegetables, and herbs, Sancocho is typically prepared in a large pot or cauldron, reflecting its rustic charm and deep-rooted cultural significance.
Sancocho has deep roots in Colombian cuisine, reflecting the diverse agricultural and culinary traditions of the region. Originating from indigenous culinary practices, Sancocho evolved through the influence of Spanish and African cuisines. Each region of Colombia has its own variation, showcasing local ingredients and culinary preferences. Traditionally, Sancocho was cooked over an open fire, enhancing its rich, robust flavors. Today, it remains a symbol of Colombian hospitality and is enjoyed by families across the country, especially during festive occasions and communal gatherings.
Ingredients:
- 1-2 pounds of beef or chicken (or a combination of both)
- 1 pound of yucca, peeled and cut into chunks
- 1 pound of plantains, peeled and cut into chunks
- 1 pound of potatoes, peeled and cut into chunks
- 2 ears of corn, cut into pieces
- 1 onion, chopped
- 4 garlic cloves, minced
- 1 bunch of cilantro, chopped
- 1 tablespoon of ground cumin
- Salt and pepper to taste
- Water
Instructions:
1. Prepare Ingredients: Peel and cut the yucca, plantains, and potatoes into large chunks. Cut the corn into pieces, and chop the onion and garlic. Wash and chop the cilantro.
2. Cook Meat: In a large pot, add the meat and cover it with water. Add a tablespoon of salt and bring it to a boil. Reduce heat and simmer for 30 minutes until the meat is tender. Remove the meat, set it aside, and skim off any impurities from the broth.
3. Add Vegetables: Add yucca, plantains, potatoes, corn, onion, and garlic to the pot. Add more water if needed to cover the vegetables. Stir in ground cumin. Bring to a boil, then reduce heat and simmer for 30 minutes, or until vegetables are tender.
4. Combine and Season: Return the meat to the pot and simmer for an additional 10-15 minutes until everything is heated through. Add chopped cilantro and season with salt and pepper to taste.
5. Serve: Serve hot with a side of rice, avocado, and lime wedges.
Notes:
- Meat Options: Sancocho can be made with beef, chicken, pork, or fish, or a combination of meats.
- Vegetable Variations: Feel free to add other vegetables such as carrots, celery, or squash.
- Make Ahead: Sancocho can be prepared in advance and reheated before serving.
- Traditional Accompaniments: Serve with rice, avocado, and lime wedges for an authentic experience.
Nutrition Value:
1. Beef or Chicken (1-2 pounds)
- Calories: 200-250 per 3.5 ounces
- Carbohydrates: 0 grams
- Protein: 20-30 grams
- Fat: 10-15 grams
- Sodium: 50-75 mg
- Cholesterol: 70-80 mg
- Vitamins: B vitamins (especially B12 and niacin)
- Minerals: Iron, zinc, phosphorus
- Nutritional Benefit: Provides high-quality protein, essential for muscle repair and growth. Rich in B vitamins which are crucial for energy metabolism and red blood cell formation.
2. Yucca (1 pound)
- Calories: 330 per cup (cubed)
- Carbohydrates: 78 grams
- Protein: 2 grams
- Fat: 0.5 grams
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin A
- Minerals: Potassium, magnesium, calcium
- Nutritional Benefit: High in carbohydrates and dietary fiber, which provide sustained energy and aid in digestion. Vitamin C supports immune function and skin health, while potassium helps regulate blood pressure.
3. Plantains (1 pound)
- Calories: 370 per cup (cubed)
- Carbohydrates: 92 grams
- Protein: 2 grams
- Fat: 0.5 grams
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin C, Vitamin B6
- Minerals: Potassium, magnesium
- Nutritional Benefit: Plantains are rich in complex carbohydrates and fiber, which aid in digestion and provide energy. Vitamin A supports vision and immune health, while potassium helps maintain healthy blood pressure levels.
4. Potatoes (1 pound)
- Calories: 340 per cup (cubed)
- Carbohydrates: 78 grams
- Protein: 7 grams
- Fat: 0 grams
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Potassium, magnesium
- Nutritional Benefit: Potatoes are a good source of vitamins C and B6, important for immune function and energy metabolism. They also provide potassium, which helps regulate blood pressure and maintain heart health.
5. Corn (2 ears)
- Calories: 170 per cup (kernels)
- Carbohydrates: 40 grams
- Protein: 5 grams
- Fat: 2 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Magnesium, phosphorus, potassium
- Nutritional Benefit: Corn provides energy through carbohydrates and dietary fiber. It also contains vitamins and minerals that support overall health, including immune function and muscle health.
6. Onion (1 medium)
- Calories: 45 per medium onion
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Calcium, iron, potassium
- Nutritional Benefit: Onions offer antioxidants and anti-inflammatory compounds that support heart health and immune function. They are low in calories and provide essential vitamins and minerals.
7. Garlic (4 cloves)
- Calories: 20 per clove
- Carbohydrates: 5 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C, Vitamin B6
- Minerals: Manganese, calcium
- Nutritional Benefit: Garlic has been shown to have anti-inflammatory and antioxidant properties, supporting cardiovascular health and immune function. It is also low in calories and provides essential vitamins and minerals.
8. Cilantro (1 bunch)
- Calories: 20 per cup (chopped)
- Carbohydrates: 1 gram
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin A, Vitamin C, Vitamin K
- Minerals: Calcium, iron, magnesium
- Nutritional Benefit: Cilantro is a low-calorie herb that provides vitamins A, C, and K, which support immune health, skin health, and bone health. It also contains antioxidants and minerals beneficial for overall health.
9. Ground Cumin (1 tablespoon)
- Calories: 8 per tablespoon
- Carbohydrates: 1 gram
- Protein: 0.5 grams
- Fat: 0.5 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin C
- Minerals: Iron, magnesium
- Nutritional Benefit: Cumin adds flavor and a small amount of nutrients. It provides iron, which is essential for blood health, and has antioxidant properties that may support digestive health.
10. Salt (to taste)
- Calories: 0 per gram
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2,300 mg per teaspoon
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional Benefit: While salt is essential for flavor and electrolyte balance, excessive intake can contribute to high blood pressure and other health issues. Use in moderation.
11. Pepper (to taste)
- Calories: 6 per teaspoon
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.1 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin K
- Minerals: Iron, calcium
- Nutritional Benefit: Pepper adds flavor and provides antioxidants. It also contains small amounts of vitamins and minerals that support overall health.
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