Mondongo is a hearty and flavorful Colombian stew made from cow’s tripe, pork, and beef, enriched with vegetables and spices. This comforting dish is a staple in Colombian cuisine, especially enjoyed on weekends or during special occasions. Its unique texture and rich flavor make it a perfect choice for cold or rainy days.
Mondongo has deep roots in Colombian culinary tradition, reflecting a broader Latin American appreciation for tripe stews. Originally, this dish was a way to utilize every part of the animal, demonstrating resourcefulness and creativity in traditional cooking. Today, Mondongo continues to be a beloved dish, celebrated for its robust taste and satisfying nature.
Ingredients:
- 1-2 pounds cow’s tripe, cleaned and cut into small pieces
- 1 pound pork belly, cut into small pieces
- 1 pound beef, cut into small pieces
- 2 onions, chopped
- 4 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 3 ripe tomatoes, peeled and chopped
- 2 tablespoons ground cumin
- 1 tablespoon dried oregano
- 1 tablespoon paprika
- 1 tablespoon salt
- 1 tablespoon black pepper
- 1 bunch cilantro, chopped
- 1/2 cup white rice
- 2 cups water
- 2 tablespoons vegetable oil
- Optional: potatoes, carrots, chickpeas for added heartiness and nutrition
Method:
1. Clean the Tripe:
- Rinse the tripe under cold water and scrub with a brush. Soak in water with 1 tablespoon of vinegar and 1 tablespoon of salt for 30 minutes. Rinse again and cut into small pieces.
2. Prepare the Meat:
- In a large pot, heat the vegetable oil over medium-high heat. Add pork belly and beef, cooking until browned, about 10 minutes. Remove the meat and set aside.
3. Sauté the Vegetables:
- In the same pot, add onions, garlic, and bell peppers. Cook until onions are translucent, about 5 minutes. Add tomatoes, cumin, oregano, paprika, salt, and black pepper. Cook until tomatoes are soft, another 5 minutes.
4. Cook the Tripe and Meat:
- Return the tripe, pork belly, and beef to the pot. Add enough water to cover the ingredients. Bring to a boil, then reduce heat and simmer for about 2 hours, or until the tripe is tender.
5. Add Rice and Cilantro:
- Add rice and cilantro. Cook for an additional 30 minutes, or until rice is tender.
6. Serve:
- Serve Mondongo hot, accompanied by avocado and a squeeze of lime juice for added freshness.
Note: Adjust the consistency of the stew by adding more or less water as needed.
Nutrition Value:
1. Cow’s Tripe (1-2 pounds)
- Calories: 180 per 3.5 ounces (100 grams)
- Carbohydrates: 0 grams
- Protein: 17 grams
- Fat: 12 grams
- Sodium: 65 milligrams
- Cholesterol: 75 milligrams
- Vitamins: Good source of vitamin B12
- Minerals: Rich in iron and zinc
- Nutritional Benefit: Provides high-quality protein and essential nutrients like iron and vitamin B12, which are important for blood health and energy levels.
2. Pork Belly (1 pound)
- Calories: 518 per 3.5 ounces (100 grams)
- Carbohydrates: 0 grams
- Protein: 9 grams
- Fat: 53 grams
- Sodium: 60 milligrams
- Cholesterol: 79 milligrams
- Vitamins: Contains some vitamin B12
- Minerals: Good source of zinc and selenium
- Nutritional Benefit: High in protein and fat, providing energy and essential fatty acids, though it should be consumed in moderation due to high fat content.
3. Beef (1 pound)
- Calories: 250 per 3.5 ounces (100 grams)
- Carbohydrates: 0 grams
- Protein: 26 grams
- Fat: 17 grams
- Sodium: 55 milligrams
- Cholesterol: 80 milligrams
- Vitamins: Rich in B vitamins, especially B12
- Minerals: High in iron, zinc, and phosphorus
- Nutritional Benefit: Provides high-quality protein, essential vitamins, and minerals necessary for muscle health and overall well-being.
4. Onions (2, chopped)
- Calories: 40 per medium onion
- Carbohydrates: 9 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 4 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin C and vitamin B6
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Offers antioxidants, supports immune health, and helps regulate blood sugar levels.
5. Garlic (4 cloves, minced)
- Calories: 4 per clove
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C
- Minerals: Provides trace amounts of calcium, potassium, and magnesium
- Nutritional Benefit: Known for its anti-inflammatory and antimicrobial properties, garlic supports immune function and cardiovascular health.
6. Red Bell Pepper (1, chopped)
- Calories: 37 per medium pepper
- Carbohydrates: 9 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Excellent source of vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Rich in antioxidants and vitamins, supports immune health, and improves skin health.
7. Green Bell Pepper (1, chopped)
- Calories: 24 per medium pepper
- Carbohydrates: 6 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin A
- Minerals: Provides potassium and folate
- Nutritional Benefit: Offers antioxidants and vitamins, contributing to overall health and immune support.
8. Tomatoes (3 ripe, peeled and chopped)
- Calories: 22 per medium tomato
- Carbohydrates: 5 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin C and vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Provides antioxidants such as lycopene, which may reduce the risk of chronic diseases and support heart health.
9. Ground Cumin (2 tablespoons)
- Calories: 22 per teaspoon
- Carbohydrates: 2 grams
- Protein: 1 gram
- Fat: 1 gram
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: Good source of iron and magnesium
- Nutritional Benefit: Supports digestion and may have antimicrobial properties.
10. Dried Oregano (1 tablespoon)
- Calories: 6 per teaspoon
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin K
- Minerals: Provides calcium and iron
- Nutritional Benefit: Offers antioxidants and anti-inflammatory benefits, supporting overall health.
11. Paprika (1 tablespoon)
- Calories: 19 per tablespoon
- Carbohydrates: 4 grams
- Protein: 1 gram
- Fat: 0.8 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamin A and vitamin E
- Minerals: Contains iron and potassium
- Nutritional Benefit: Provides antioxidants and supports vision and skin health.
12. Salt (1 tablespoon)
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2325 milligrams
- Cholesterol: 0 milligrams
- Vitamins: No significant vitamins
- Minerals: Sodium
- Nutritional Benefit: Enhances flavor but should be used in moderation to manage sodium intake.
13. Black Pepper (1 tablespoon)
- Calories: 17 per tablespoon
- Carbohydrates: 5 grams
- Protein: 0.6 grams
- Fat: 0.3 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin K and small amounts of B vitamins
- Minerals: Provides iron, calcium, and potassium
- Nutritional Benefit: Contains piperine, which can aid digestion and improve nutrient absorption.
14. Cilantro (1 bunch, chopped)
- Calories: 1 per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and vitamin K
- Minerals: Provides potassium and calcium
- Nutritional Benefit: Supports digestion, has antioxidant properties, and aids in detoxification.
15. White Rice (1/2 cup)
- Calories: 150 per 1/2 cup cooked
- Carbohydrates: 33 grams
- Protein: 3 grams
- Fat: 0.1 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Small amounts of B vitamins
- Minerals: Provides iron and magnesium
- Nutritional Benefit: Provides energy through carbohydrates and is a good source of iron.
16. Water (2 cups)
- Calories: 0
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: No significant vitamins
- Minerals: No significant minerals
- Nutritional Benefit: Essential for hydration and cooking, helps to create the stew's consistency.
17. Vegetable Oil (2 tablespoons)
- Calories: 240 per 2 tablespoons
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 27 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: No significant minerals
- Nutritional Benefit: Provides healthy fats necessary for cooking and flavor enhancement.
18. Optional Ingredients: Potatoes, Carrots, Chickpeas
- Potatoes:
- Calories: 130 per medium potato
- Carbohydrates: 30 grams
- Protein: 3 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C and vitamin B6
- Minerals: Provides potassium and iron
- Nutritional Benefit: Adds fiber and essential vitamins and minerals.
- Carrots:
- Calories: 25 per medium carrot
- Carbohydrates: 6 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 42 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin A and vitamin C
- Minerals: Contains potassium
- Nutritional Benefit: Supports vision health and boosts the immune system.
- Chickpeas:
- Calories: 270 per cup cooked
- Carbohydrates: 45 grams
- Protein: 15 grams
- Fat: 4 grams
- Sodium: 11 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains B vitamins and vitamin C
- Minerals: Rich in iron, magnesium, and potassium
- Nutritional Benefit: Provides plant-based protein, fiber, and essential nutrients for overall health.
Each ingredient contributes to the nutritional profile of Mondongo, making it a rich and satisfying stew with various health benefits.
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