Latin American · lunch, dinner

Lengua a la Vinagreta (Beef Tongue in Vinaigrette)

Lengua a la vinagreta

Video by Vane Fernández on YouTube, in Spanish · Open on YouTube

105 min · plus cooling and 2 hours chillingServes 6613 kcal a serve
  • Keto (1 g net carbs a serve)
  • Gluten-free with a swap: Use gluten-free stock cubes to keep it gluten-free
  • Dairy-free
  • Nut-free

Contains: Gluten, Egg. Check labels on stock, sauces and spice mixes.

A low-carb cold dish: about 23 g protein and under 2 g net carbs a serve, with more than a day's vitamin B12, from slow-simmered beef tongue dressed in an oil, vinegar, lemon and garlic vinaigrette.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 13

Method

The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Put a beef tongue of about 1 kg in a large pot, cover with water and add bay leaves, peppercorns and 3 stock cubes. Bring to the boil, then simmer gently for at least 1¼ hours (up to 2 hours for extra tender), until a knife slides in and out easily. 0:05
  2. Let it cool in its broth. Make a few cuts in the skin and peel it off; it comes away easily. Return the peeled tongue to the broth to finish cooling. 0:45
  3. Slice the tongue as thinly as you can. 1:10
  4. For the vinaigrette, whisk 200 ml oil with 100 ml white vinegar until it emulsifies. Season with salt and pepper and add the lemon juice and zest, finely chopped garlic and parsley, and the grated hard-boiled egg. Whisk again. 1:22
  5. Add the tongue slices and turn them in the vinaigrette (gloved hands work best) until every slice is coated. Refrigerate for 2 hours. 2:10
  6. Arrange on a platter and pour all the vinaigrette over to serve, cold. 2:35

Tip. Serves 6 (our estimate from a 1 kg tongue). A Christmas favourite in Uruguay and Argentina; it keeps 3–4 days in the fridge. The vinaigrette is generous: drain some off before serving for a lighter plate.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy613 kcal2,570 kJ
Protein23 g46% of a day
Fibre0.2 g1% of a day
Carbohydrate1.2 g1 g net · 0.3 g sugars0% of a day
Fat57 g12 g saturated73% of a day
Sodium480 mg21% of a day

Where the energy comes from one serve

  • Net carbs 1%
  • Protein 15%
  • Fat 84%

Fits keto: 1 g net carbs a serve, with 84% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High182%

2.9 g a serve, mostly from oil (96%). 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.

Vitamin B12 High152%

3.6 µg a serve, mostly from beef tongue (97%). 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.

Zinc High43%

4.8 mg a serve, mostly from beef tongue (97%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin K High43%

51 µg a serve, mostly from parsley (53%). 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.

Vitamin E High39%

5.8 mg a serve, mostly from oil (92%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Selenium High32%

18 µg a serve, mostly from beef tongue (85%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Iron Source18%

3.3 mg a serve, mostly from beef tongue (91%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 Source12%

0.2 mg a serve, mostly from beef tongue (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Show the other 7
Vitamin C7%

5.9 mg a serve, mostly from parsley (38%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium5%

250 mg a serve, mostly from beef tongue (82%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Magnesium5%

21 mg a serve, mostly from beef tongue (82%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate4%

15 µg a serve, mostly from beef tongue (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin D3%

0.6 µg a serve, mostly from beef tongue (71%). 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.

Vitamin A2%

20 µg a serve, mostly from hard-boiled egg (64%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium1%

18 mg a serve, mostly from beef tongue (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

You might also like

Browse all 953 recipes

Recipe and video by Vane Fernández; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.