Nopalitos in Stews and Soups
Nopalitos in stews and soups is a traditional Mexican dish featuring diced cactus pads (nopales) simmered with ingredients like tomatoes, onions, garlic, and various meats or beans. The nopales provide a unique, slightly tart flavor and a tender-crisp texture to the hearty broth. This dish is a staple in Mexican home cooking, celebrated for its versatility and comforting qualities.
🍽️ Nutrition at a glance
This dish is generally low in fat and calories while being a good source of dietary fiber and plant-based protein, especially when beans are included. It provides key nutrients like potassium, vitamin C, and magnesium, with a typical serving ranging from 150 to 250 calories depending on the specific recipe.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 8 g |
| Carbs | 22 g |
| Fat | 6 g |
| Fiber | 7 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Potassium | 450 mg |
| Vitamin C | 15 mg |
| Magnesium | 40 mg |
| Calcium | 80 mg |
| Iron | 2.5 mg |
| Vitamin A | 200 IU |
| Folate | 45 mcg |
| Manganese | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Nopales are a culturally significant ingredient in Mexican cuisine, used for centuries, and are prized nutritionally for their high fiber content and potential to help regulate blood sugar levels. The mucilaginous quality of the cactus, similar to okra, helps naturally thicken soups and stews.
