Puerto Rican Beef Stew
Puerto Rican Beef Stew, known as 'Carne Guisada', is a hearty and flavorful dish featuring tender beef chunks slow-cooked in a rich, savory tomato-based sauce. It's a staple in Puerto Rican cuisine, often seasoned with a classic 'sofrito' base of peppers, onions, and garlic, and typically includes potatoes and carrots for a complete, comforting meal.
🍽️ Nutrition at a glance
This dish is high in protein from the beef and provides a good balance of carbohydrates from the potatoes and vegetables. A typical serving is a substantial source of iron, potassium, and B vitamins, with a rough calorie ballpark of 350-450 kcal per generous serving.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 28 g |
| Carbs | 25 g |
| Fat | 20 g |
| Fiber | 4 g |
| Sugar | 6 g |
| Sodium | 650 mg |
| Iron | 3.5 mg |
| Potassium | 600 mg |
| Vitamin B12 | 2.5 mcg |
| Zinc | 5 mg |
| Vitamin C | 15 mg |
| Niacin (B3) | 8 mg |
| Phosphorus | 250 mg |
| Selenium | 20 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, 'Carne Guisada' is a cornerstone of Puerto Rican home cooking and 'comida criolla', often served over white rice to soak up the delicious sauce. Nutritionally, the slow-cooking method helps break down the beef, making its protein and minerals like zinc more easily absorbed by the body.
