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Soups
Mtori
PLANTAIN AND BEEF SOUP
To serve 4 to 6
3 pounds beef short ribs, cut into 3-inch lengths
1 quart water
2 teaspoons salt
3 medium-sized ripe plantains (about 1 1/2 pounds), peeled and sliced into rounds 1/4 inch thick
3 medium-sized boiling potatoes (about 1 pound) peeled and quartered, then placed in a bowl of cold water to prevent discoloration
2 medium-sized onions, peeled and coarsely chopped

   Combine the short ribs, water and salt in a heavy 3- to 4-quart casserole and bring to a boil over high heat, meanwhile skimming off the foam and scum as they rise to the surface. Reduce the heat to low and simmer partially covered for 1 1/2 hours. Add the plantains, drained potatoes and onions, and continue simmering for about 30 minutes or until the meat is tender and the potatoes can be mashed easily with a fork.

   With a slotted spoon or tongs, transfer the short ribs to a plate. Remove the bones, cut away the fat and gristle, and discard them. Cut the meat into 1/2-inch pieces.

   Purée the soup through a food mill set over a bowl and return it to the casserole. Stir in the butter and meat and simmer for a few minutes to reheat the soup. Taste for seasoning and serve at once from a heated bowl or individual soup plates. Although called a soup, this is actually a thick stew and in East Africa is served as a main course.


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Servings
Average Servings per Recipe is: 5
Total Moisture: 2929.7266
Total Calorie: 3627.95
Total Protein: 286.6436
Total Total_Fat: 148.2381
Total Ash: 39.4368
Total Carbohydrate: 311.2086
Total Fiber: 24.398
Total Sugar: 93.8398
Total Calcium: 0.330676
Total Iron: 0.043627
Total Magnesium: 0.662852
Total Phosphorus: 3.14103
Total Potassium: 9.37938
Total Sodium: 2.58549
Total Zinc: 0.11528562
Total Copper: 0.00235166
Total Manganese: 0.00148943
Total Selenium: 0.000315003
Total Vit_C: 0.151511
Total Thiamin: 0.00199242
Total Riboflaven: 0.00328025
Total Niacin: 0.05906387
Total Panto_Acid: 0.01365419
Total Vit_B6: 0.00830378
Total Folate_Tot: 0.2902
Total Folic_Acid: 0
Total Food_Folate: 0.2902
Total Folate_DFE: 0.2902
Total CholineTot: 1.16609
Total Vit_B12: 0.045152
Total Vit_A: 6.14438
Total Vit_A_RAE: 0.32792
Total Retinol: 0.0272
Total Alpha_Carot: 2.35206
Total Beta_Carot: 2.45629
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.20185
Total Vit_E: 0.0031717
Total Vit_D: 0.00136
Total Vit_D_IU: 0.068
Total Vit_K: 0.036541
Total FA_Sat: 0.06290645
Total FA_Mono: 0.07804602
Total FA_Poly: 0.0064899
Total Cholesterol: 0.64668


Breakdown By Ingredients:

3 pounds beef short ribs, cut into 3-inch lengths


Number of Grams: 1360
Total Moisture: 934.728
Total Calorie: 2380
Protein: 263.568
Total Fat: 145.52
Total Ash: 12.24
Total Carbohydrate: 3.944
Total Fiber: 0
Total Sugar: 0
Total Calcium: 149.6
Total Iron: 34.408
Total Magnesium: 285.6
Total Phosphorus: 2543.2
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 112.2
Total Copper: 1.0744
Total Manganese: 0.1904
Total Seleneium: 303.28
Total Vit_C: 0
Total Thiamin: 1.088
Total Riboflavin: 2.72
Total Niacin: 48.5112
Total Panto_Acid: 10.064
Total Vit_B6: 4.2296
Total Folate_Tot: 40.8
Total Folic_Acid: 0
Total Food_Folate: 40.8
Total Folate_DFE: 40.8
Total Choline_Tot: 1006.4
Total Vit_B12: 45.152
Total Vit_A_IU: 81.6
Total Vit_A_RAE: 27.2
Total Retinol: 27.2
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.312
Total Vit_D: 1.36
Total Vit_D_IU: 68
Total Vit_K: 20.4
Total FA_Sat: 61.88
Total FA_Mono: 77.8328
Total FA_Poly: 5.8072
Total Cholesterol: 0

1 quart water


Number of Grams: 947.2
Total Moisture: 946.2528
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 0.9472
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 28.416
Total Iron: 0
Total Magnesium: 9.472
Total Phosphorus: 0
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.09472
Total Copper: 0.09472
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

2 teaspoons salt


Number of Grams: 12
Total Moisture: 0.024
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 11.976
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.88
Total Iron: 0.0396
Total Magnesium: 0.12
Total Phosphorus: 0
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.012
Total Copper: 0.0036
Total Manganese: 0.012
Total Seleneium: 0.012
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 medium-sized ripe plantains (about 1 1/2 pounds), peeled and sliced into rounds 1/4 inch thick


Number of Grams: 537
Total Moisture: 350.5536
Total Calorie: 655.14
Protein: 6.981
Total Fat: 1.9869
Total Ash: 6.2829
Total Carbohydrate: 171.2493
Total Fiber: 12.351
Total Sugar: 80.55
Total Calcium: 16.11
Total Iron: 3.222
Total Magnesium: 198.69
Total Phosphorus: 182.58
100 g Total Potassium: 164Total Potassium: 880.68
Total Sodium: 214.8
Total Zinc: 0.7518
Total Copper: 0.43497
Total Manganese: 0
Total Seleneium: 8.055
Total Vit_C: 98.808
Total Thiamin: 0.27924
Total Riboflavin: 0.28998
Total Niacin: 3.68382
Total Panto_Acid: 1.3962
Total Vit_B6: 1.60563
Total Folate_Tot: 118.14
Total Folic_Acid: 0
Total Food_Folate: 118.14
Total Folate_DFE: 118.14
Total Choline_Tot: 69.81
Total Vit_B12: 0
Total Vit_A_IU: 6051.99
Total Vit_A_RAE: 300.72
Total Retinol: 0
Total Alpha_Carot: 2352.06
Total Beta_Carot: 2454.09
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 161.1
Total Vit_E: 0.7518
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.759
Total FA_Sat: 0.76791
Total FA_Mono: 0.17184
Total FA_Poly: 0.37053
Total Cholesterol: 26.85

3 medium-sized boiling potatoes (about 1 pound) peeled and quartered, then placed in a bowl of cold water to prevent discoloration


Number of Grams: 639
Total Moisture: 502.1262
Total Calorie: 504.81
Protein: 13.6746
Total Fat: 0.5112
Total Ash: 7.2207
Total Carbohydrate: 115.4673
Total Fiber: 8.307
Total Sugar: 3.9618
Total Calcium: 83.07
Total Iron: 5.4954
Total Magnesium: 146.97
Total Phosphorus: 351.45
100 g Total Potassium: 1330Total Potassium: 8498.7
Total Sodium: 2370.69
Total Zinc: 1.8531
Total Copper: 0.65817
Total Manganese: 1.00323
Total Seleneium: 2.556
Total Vit_C: 36.423
Total Thiamin: 0.52398
Total Riboflavin: 0.21087
Total Niacin: 6.61365
Total Panto_Acid: 1.92339
Total Vit_B6: 2.20455
Total Folate_Tot: 89.46
Total Folic_Acid: 0
Total Food_Folate: 89.46
Total Folate_DFE: 89.46
Total Choline_Tot: 76.68
Total Vit_B12: 0
Total Vit_A_IU: 6.39
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 31.95
Total Vit_E: 0.0639
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 11.502
Total FA_Sat: 0.16614
Total FA_Mono: 0.01278
Total FA_Poly: 0.27477
Total Cholesterol: 619.83

2 medium-sized onions, peeled and coarsely chopped


Number of Grams: 220
Total Moisture: 196.042
Total Calorie: 88
Protein: 2.42
Total Fat: 0.22
Total Ash: 0.77
Total Carbohydrate: 20.548
Total Fiber: 3.74
Total Sugar: 9.328
Total Calcium: 50.6
Total Iron: 0.462
Total Magnesium: 22
Total Phosphorus: 63.8
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.374
Total Copper: 0.0858
Total Manganese: 0.2838
Total Seleneium: 1.1
Total Vit_C: 16.28
Total Thiamin: 0.1012
Total Riboflavin: 0.0594
Total Niacin: 0.2552
Total Panto_Acid: 0.2706
Total Vit_B6: 0.264
Total Folate_Tot: 41.8
Total Folic_Acid: 0
Total Food_Folate: 41.8
Total Folate_DFE: 41.8
Total Choline_Tot: 13.2
Total Vit_B12: 0
Total Vit_A_IU: 4.4
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.2
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 8.8
Total Vit_E: 0.044
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.88
Total FA_Sat: 0.0924
Total FA_Mono: 0.0286
Total FA_Poly: 0.0374
Total Cholesterol: 0