Of which 6.1 g sugars and 7.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (chickpeas) · Protein (meat and chouriço)
Allergens gluten
Light rancho (Portuguese meat, chickpea and pasta stew)
The meat, chickpea and pasta stew that warms up any cold day.
Ingredients
- 400 g (14 oz) pork (shoulder) — diced
- 100 g (3½ oz) chouriço (Portuguese smoked sausage) — sliced into rounds
- 1 onion (120 g / 4 oz)
- 2 cloves garlic (6 g)
- 2 potatoes (250 g / 9 oz) — diced
- 300 g (10½ oz) cooked chickpeas, drained
- 100 g (3½ oz) elbow macaroni, uncooked
- 400 g (14 oz) diced tomatoes
- 1 tbsp olive oil (15 g / ½ oz)
- 700 ml (3 cups) water
- bay leaf, sweet paprika, salt and pepper, to taste
Method
- Heat the olive oil in a large saucepan. Sauté the onion and garlic for 4 minutes.
- Add the pork and chouriço and brown for 6 minutes.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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