The Mondongo method is a traditional Colombian stew made with tripe, a cow's stomach lining. It is a hearty and flavorful dish that is popular in Colombia and other Latin American countries. The preparation of Mondongo is a multi-step process that requires patience and attention to detail.

Mondongo is a beloved dish in Colombia that is often enjoyed on weekends or for special occasions. It is a comforting and filling stew that is perfect for cold or rainy days. The tripe gives the stew a unique texture and flavor, and the combination of meats and vegetables creates a rich and flavorful broth.

The process of making Mondongo requires some patience and attention to detail. The tripe needs to be cleaned thoroughly before cooking, and the meat needs to be browned properly to develop flavor. The vegetables need to be sauteed until they are soft and fragrant, and the spices need to be added at the right time to ensure that they are well-distributed throughout the stew.

Adding rice and cilantro to the stew helps to thicken the broth and add a fresh herbal note. Serving the Mondongo with a side of avocado and a squeeze of lime juice helps to balance the flavors and add some acidity to the dish.

In terms of nutrition, Mondongo is a relatively balanced meal that provides a good source of protein, iron, vitamin C, and fiber. Adding vegetables like potatoes, carrots, and chickpeas can increase its nutritional value even further. However, it is also a fairly high-calorie dish due to the combination of meats and rice. As with any food, moderation is key to enjoying the benefits without overindulging.

Here is a step-by-step guide on how to make Mondongo:

Ingredients:

1- 2 pounds of cow's tripe, cleaned and cut into small pieces

2- 1 pound of pork belly, cut into small pieces

3- 1 pound of beef, cut into small pieces

4- 2 onions, chopped

5- 4 cloves of garlic, minced

6- 1 red bell pepper, chopped

7- 1 green bell pepper, chopped

8- 3 ripe tomatoes, peeled and chopped

9- 2 tablespoons of ground cumin

10- 1 tablespoon of dried oregano

11- 1 tablespoon of paprika

12- 1 tablespoon of salt

13- 1 tablespoon of black pepper

14- 1 bunch of cilantro, chopped

15- 1/2 cup of white rice

16- 2 cups of water

17- 2 tablespoons of vegetable oil

Note:

You can add other ingredients like potatoes, carrots, and chickpeas to the Mondongo to make it more hearty and nutritious.

Method

Step 1:

Cleaning the Tripe Before cooking the tripe, it is important to clean it thoroughly. Rinse it under cold water and scrub it with a brush to remove any dirt or residue. Then, soak it in water with 1 tablespoon of vinegar and 1 tablespoon of salt for 30 minutes. Rinse it again and cut it into small pieces.

Step 2:

Preparing the Meat In a large pot, heat the vegetable oil over medium-high heat. Add the pork belly and beef and cook for about 10 minutes or until browned. Remove the meat from the pot and set aside.

Step 3:

Sauteing the Vegetables In the same pot, add the onions, garlic, and bell peppers. Cook for about 5 minutes or until the onions are translucent. Add the tomatoes, cumin, oregano, paprika, salt, and black pepper. Cook for another 5 minutes or until the tomatoes are soft.

Step 4:

Adding the Tripe and Meat Add the tripe, pork belly, and beef to the pot. Add enough water to cover the meat and tripe. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 2 hours or until the tripe is tender.

Step 5:

Adding Rice and Cilantro Add the rice and cilantro to the pot and cook for another 30 minutes or until the rice is tender.

Step 6:

Serving Serve the Mondongo hot with a side of avocado and a sprinkle of lime juice.

Note:

You can adjust the consistency of the stew by adding more or less water.

Nutrition Facts:

A serving of Mondongo (about 1 cup) contains approximately

• 300 calories
• 20 grams of protein
• 10 grams of fat
• 30 grams of carbohydrates.

It is a good source of iron, vitamin C, and fiber. Adding potatoes, carrots, and chickpeas to the Mondongo can increase its nutritional value.

Nutrition Value For Item Each

Here are the approximate nutritional values for each ingredient in your Mondongo stew, based on standard serving sizes:

Cow's tripe (2 pounds):

  - Calories: 624

  - Carbohydrates: 0g

  - Protein: 56g

  - Fat: 42g

  - Sodium: 376mg

Pork belly (1 pound):

  - Calories: 1,520

  - Carbohydrates: 0g

  - Protein: 24g

  - Fat: 160g

  - Sodium: 440mg

Beef (1 pound):

  - Calories: 1,022

  - Carbohydrates: 0g

  - Protein: 112g

  - Fat: 66g

  - Sodium: 118mg

Onions (2 onions):

  - Calories: 104

  - Carbohydrates: 24g

  - Protein: 2g

  - Fat: 0g

  - Sodium: 12mg

Garlic (4 cloves):

  - Calories: 16

  - Carbohydrates: 4g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 4mg

Red bell pepper (1 pepper):

  - Calories: 37

  - Carbohydrates: 9g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 2mg

Green bell pepper (1 pepper):

  - Calories: 30

  - Carbohydrates: 7g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 2mg

Ripe tomatoes (3 tomatoes):

  - Calories: 66

  - Carbohydrates: 15g

  - Protein: 3g

  - Fat: 0g

  - Sodium: 12mg

Ground cumin (2 tablespoons):

  - Calories: 16

  - Carbohydrates: 3g

  - Protein: 1g

  - Fat: 1g

  - Sodium: 24mg

Dried oregano (1 tablespoon):

  - Calories: 5

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

Paprika (1 tablespoon):

  - Calories: 20

  - Carbohydrates: 4g

  - Protein: 1g

  - Fat: 1g

  - Sodium: 2mg

Salt (1 tablespoon):

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 7,043mg

Black pepper (1 tablespoon):

  - Calories: 17

  - Carbohydrates: 4g

  - Protein: 1g

  - Fat: 0g

  - Sodium: 1mg

Cilantro (1 bunch):

  - Calories: 23

  - Carbohydrates: 4g

  - Protein: 2g

  - Fat: 0g

  - Sodium: 62mg

White rice (1/2 cup):

  - Calories: 102

  - Carbohydrates: 22g

  - Protein: 2g

  - Fat: 0g

  - Sodium: 1mg

Water (2 cups):

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

Vegetable oil (2 tablespoons):

  - Calories: 240

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 28g

  - Sodium: 0mg

Please note that these values are approximate and can vary based on the specific brands and preparation methods used.