Carapulcra: delicious Peruvian recipe

If you have never tried carapulcra, we encourage you to introduce this preparation into your diet. We are going to show you how to do it easily and quickly.

Last update: September 17, 2021

Carapulcra is a typical stew of Peruvian cuisine. We are talking about a stew that is prepared with potatoes and pork or even chicken. It is a source of protein and essential nutrients, so we can say that it is a recipe with high nutritional density.

Keep in mind that meats should be part of the regular diet. They are foods that have proteins of high biological value that help keep the body's tissues functional. In addition, it is always best to cook these products on the grill, in the oven or in stews. Avoiding fried foods is key to preventing the formation of trans-fatty acids.

Carapulcra ingredients

To prepare carapulcra you will need the following ingredients:

  • 3 garlic cloves.
  • 1/2 cup of oil.
  • 1 kilo of dried potato.
  • 1/4 of a clove.
  • 2 very chopped onions.
  • 1 cup of chicken broth.
  • 1/2 kilo of chicken meat.
  • 1/2 kilo of pork.
  • 1/2 cup of minced red pepper panca.
  • 1/2 cup of roasted and ground peanuts.
  • 1/4 cup of pisco (optional ingredient).
  • 8 ground butter donuts (optional ingredient).
Potatoes are a major part of this stew with a high nutritional density.

Step by step of the recipe

You have to start by washing the potatoes and letting them soak for a couple of hours in hot water. During this time, the pork and chicken meat are cut into small pieces. Extra virgin olive oil is placed in the pan and all the meat is passed until it gets a golden hue. At this point, the meat is removed and the oil is reserved.

In the same pan, the finely chopped onion and garlic will be included. Later the chili peppers, salt, pepper and cumin will be added to taste. It will be necessary to wait for all these ingredients to cook correctly. Once this moment has been reached, the meat that was already browned is added again, along with the hot broth, cloves, wine and the drained dried potato.

It will be necessary to lower the heat to a minimum and cook for 20 to 30 minutes, stirring frequently. The longer the cooking, the softer and more tender the meat will be at the end, improving the result. Of course, it will be necessary to be attentive and add more chicken broth if necessary, since sometimes the excess liquid evaporates.

Before removing the pan from the heat, add the donuts and peanuts, letting everything cook for a few more minutes so that the flavors are integrated. At this time, the stew will be ready to serve and enjoy. It is possible to accompany it with rice.

Nutritional information of carapulcra

For each serving of carapulcra, about 800 calories are provided. It is a preparation that stands out for its energy density, although it also has high-quality nutrients. It has 45 grams of high biological value protein per serving, 37 grams of fat and 102 grams of carbohydrates.

It is an excellent dish to include in the diet of athletes, since it has the macronutrients to develop activity with optimal performance. For sedentary people, portion sizes may need to be reduced to avoid throwing the calorie balance out of balance.

However, do not forget that it is possible to avoid adding peanuts, which will detract from the final preparation. The carbohydrate intake will also be limited if it is not accompanied by rice.

Benefits of carapulcra

The consumption of carapulcra is capable of generating a series of health benefits that we are going to comment on below. It is important to note that, for all of them to develop, it will be necessary include the recipe in the context of a balanced and varied diet.

Improves the functioning of muscle mass

The regular intake of protein is essential to ensure that the muscle mass enjoys optimal functionality. What's more, these nutrients have a higher quality when they come from food of animal origin. In this case, they are said to be high biological value, since they have all the essential amino acids.

According to a study published in the journal Annals of Nutrition & MetabolismIt is advisable to provide at least 0.8 grams of protein for each kilo of body weight per day. In the case of athletes, these needs can be double.

If the requirements are not met, you will experience a progressive loss of muscle mass that can affect the functionality of the body. What's more, during advanced adulthood the development of sarcopenia will be promoted, a pathology that conditions the quality of life due to the reduction of strength.

Helps prevent anemia

The carapulcra is characterized by a contribution of iron of animal origin in significant quantities. This nutrient is essential to avoid a situation of anemia, as stated by an investigation published in the journal The Medical Clinics of North America.

Importantly, iron is a key mineral to ensure oxygen transport through the blood. When there is a deficit of it, cells receive a lower supply of the molecule.

Intestinal absorption of iron is poor. It can be enhanced by taking vitamin C together, but it can also be reduced by an excessive consumption of fiber that blocks the availability of the mineral.

The different meats used in this recipe provide proteins of high biological value.

Improves the functioning of the immune system

From the point of view of micronutrients, carapulcra is capable of providing two important elements for the proper functioning of the immune system: vitamin C and zinc. The first of them has been associated with a shorter duration of infectious-type pathologies.

Zinc, for its part, has been shown to be decisive in the differentiation of cells of the white series. This is evidenced by an investigation published in the journal Nutrients.

Prepare carapulcra: a typical Peruvian stew

It is easy to prepare carapulcra, a stew that has a high energy and nutritional density. Provides many different vitamins and minerals, which contributes to good health. In addition, its content in proteins of high biological value is remarkable.

Keep in mind that this is a recipe with a significant number of calories. Therefore, it is advisable to promote the practice of physical exercise on a regular basis to avoid imbalances in the energy balance. Otherwise, you could experience detrimental weight gain.