Latin American · lunch, dinner
Ajiaco: Colombian Chicken and Three-Potato Soup
Video by Millennial en la cocina | Recetas fáciles on YouTube · Open on YouTube
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
A filling chicken and potato soup: each serve gives about 34 g protein and about 1,400 mg potassium from the potatoes, with avocado for healthy fats and no added sugar. Keep the cream to a spoonful.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Halve the spring onions and tie them into a bundle with the coriander stems; tie some whole guascas leaves the same way and finely chop the rest. Pull the skin off the chicken so the soup isn't greasy. 1:55
- Put the chicken, corn, onion–coriander bundle, the pastusa and sabanera potatoes and half the criolla potatoes in a pot. Add the water, milk, garlic, cumin, salt and pepper, cover and bring to the boil, skimming off any foam. 3:24
- Simmer covered, turning the chicken and stirring every 10 minutes – the stirring releases starch from the potatoes and thickens the soup. After about 35 minutes grate a few peeled criolla potatoes into the pot. 4:23
- At about 45 minutes lift out the chicken and the herb bundle. Add the remaining criolla potatoes and cook 10–15 minutes more with the lid ajar, stirring often. Shred the chicken. 5:18
- Five minutes before the end stir in some of the shredded chicken, the guascas bundle, the chopped guascas and chopped coriander. Turn off the heat, add the liquid smoke if using, and rest for 8 minutes. 5:57
- Serve topped with the rest of the chicken, with capers, a little cream and sliced avocado on the side. 7:11
Tip. Serves 4 (as the cook says). Guascas is sold dried in Latin American shops. Leftovers thicken overnight – loosen with a little water.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 39%
- Protein 33%
- Fat 28%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 77% of the 40 g of net carbs come from the papa pastusa. To cut carbs, try cauliflower, celeriac or turnip instead.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B6 High70%
1.2 mg a serve, mostly from bone-in chicken breast (44%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High46%
26 µg a serve, mostly from bone-in chicken breast (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Potassium High30%
1400 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin C High26%
23 mg a serve, mostly from papa sabanera (26%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium High23%
97 mg a serve, mostly from bone-in chicken breast (26%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate High23%
94 µg a serve, mostly from avocado (32%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High22%
27 µg a serve, mostly from avocado (29%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source19%
3.5 mg a serve, mostly from bone-in chicken breast (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source19%
2.1 mg a serve, mostly from bone-in chicken breast (42%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 Source14%
0.3 µg a serve, mostly from bone-in chicken breast (85%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 Source10%
0.2 g a serve, mostly from avocado (27%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Vitamin E9%
1.4 mg a serve, mostly from avocado (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A7%
63 µg a serve, mostly from crema de leche (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium6%
74 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.2 µg a serve, mostly from bone-in chicken breast (56%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Millennial en la cocina | Recetas fáciles; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.