Estofado de Res
Estofado de Res is a hearty, slow-cooked beef stew that is a beloved comfort food across Latin America, particularly in countries like Colombia, Mexico, and the Caribbean. It features tender chunks of beef simmered in a rich, savory broth with a classic base of tomatoes, onions, and bell peppers, along with root vegetables like potatoes and carrots. The dish is often seasoned with cumin, oregano, and sometimes a touch of wine or vinegar for depth.
🍽️ Nutrition at a glance
This dish is a well-balanced meal, being particularly high in protein from the beef and providing a good source of complex carbohydrates from the potatoes. It is also rich in key nutrients like iron, zinc, and B vitamins from the meat, and vitamin C and potassium from the vegetables. A typical serving contains approximately 450-550 calories.
Nutrition breakdown
| Calories | 500 kcal |
| Protein | 35 g |
| Carbs | 30 g |
| Fat | 25 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 750 mg |
| Iron | 4.5 mg |
| Zinc | 8 mg |
| Potassium | 650 mg |
| Vitamin B12 | 2.5 mcg |
| Vitamin C | 25 mg |
| Niacin (B3) | 10 mg |
| Phosphorus | 300 mg |
| Selenium | 30 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
What makes Estofado de Res culturally unique is its role as a communal dish, often prepared for family gatherings and special occasions, with each family having its own cherished recipe passed down through generations. Nutritionally, the slow-cooking process helps break down the collagen in the beef, making it exceptionally tender and easier to digest, while also allowing the flavors of the vegetables and spices to meld deeply into the broth.
