Esmeralda
Esmeralda is a hearty and rustic Portuguese lentil stew, traditionally made with brown or green lentils, smoky meats like chouriço or linguiça, and a base of onions, garlic, and tomatoes. It's a staple comfort food, especially in rural regions, often enriched with leafy greens like kale or cabbage. The dish is typically simmered until thick and flavorful, making it a one-pot meal.
🍽️ Nutrition at a glance
This stew is a well-balanced, high-protein and high-fiber meal, providing sustained energy with a moderate amount of carbohydrates and fat from the meats. A typical serving (around 1.5 cups) offers approximately 350-450 calories, along with significant iron, folate, and B vitamins from the lentils and greens.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 14 g |
| Carbs | 40 g |
| Fat | 6 g |
| Fiber | 12 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Iron | 5.5 mg |
| Folate | 220 µg |
| Potassium | 750 mg |
| Magnesium | 80 mg |
| Phosphorus | 220 mg |
| Zinc | 2.5 mg |
| Vitamin B6 | 0.4 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The name 'Esmeralda' (meaning 'emerald') likely refers to the vibrant green color from the added leafy greens, symbolizing both the dish's freshness and its connection to the land. Nutritionally, it's a classic example of a 'blue zone' food, combining plant-based protein with vegetables to promote longevity and heart health.
AI estimate may be inaccurate · Terms