Spleen Stew
Spleen stew is a hearty, rustic dish found in various forms across European and Latin American cuisines, often featuring diced or sliced beef or pork spleen slow-cooked with onions, garlic, tomatoes, and herbs. It's a traditional way to use offal, transforming it into a rich, savory meal that's both economical and flavorful.
🍽️ Nutrition at a glance
This dish is high in protein and iron, with a moderate amount of fat, and provides key nutrients like vitamin B12 and zinc. A typical serving (around 1 cup) might contain roughly 250-350 calories, depending on the cut of meat and cooking fats used.
Nutrition breakdown
| Calories | 210 kcal |
| Protein | 28 g |
| Carbs | 4 g |
| Fat | 9 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Iron | 6.5 mg |
| Vitamin B12 | 18 mcg |
| Vitamin A | 1200 IU |
| Zinc | 4.5 mg |
| Copper | 1.2 mg |
| Phosphorus | 320 mg |
| Selenium | 28 mcg |
| Niacin (B3) | 8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, spleen stew is a prime example of 'nose-to-tail' eating, which has been practiced for centuries to minimize waste and maximize nutrition. Nutritionally, spleen is one of the most iron-rich organ meats, making this dish a traditional remedy for anemia in many folk medicine practices.
