Salvadoran · lunch, dinner

Salpicon Salvadoreno (Minced Beef, Radish and Mint Salad)

Salpicón de res

Video by Cocinemos con Cristina on YouTube, in Spanish · Open on YouTube

65 minServes 6310 kcal a serve
  • Low carb (3.8 g net carbs) but not keto: 39% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

About 42 g protein and 4 g net carbs a serve: lean boiled beef minced with fresh radish, onion, mint and lime, with no added oil, a light, high-protein main that keeps blood sugar steady.

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Ingredients 9

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. Bring a pot of water to the boil and add the beef with a head of garlic and half an onion. Simmer about 40 minutes, skimming off the foam and adding a little salt. Keep the broth for a soup. 1:23
  2. Meanwhile chop the radishes, the half onion and the red onion very finely, and pick the mint leaves and chop them small. 3:08
  3. Lift the cooked beef out of the broth and cut it into chunks. 3:45
  4. Mince the beef very finely, either with a knife or in short pulses in a food processor, stopping before it turns to paste. 4:32
  5. Mix the minced beef with the radish, onions and mint, adding more radish to taste. 6:51
  6. Just before serving, season with salt and squeeze over the lime juice (add the lime only at the last moment if you are making it ahead). 8:10

Tip. Serves 6 (our estimate from 2½ lb beef). In El Salvador it comes with rice and beans; a big salad or avocado keeps it lower in carbs. Use mint if you can't find hierbabuena. Use the beef broth for soup.

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

One serve gives you 1 of 6

Energy310 kcal1,300 kJ
Protein42 g83% of a day
Fibre1 g3% of a day
Carbohydrate4.7 g3.8 g net · 1.3 g sugars2% of a day
Fat14 g5.3 g saturated17% of a day
Sodium480 mg21% of a day

Where the energy comes from one serve

  • Net carbs 5%
  • Protein 54%
  • Fat 41%

Very low carb: under 10% of the energy is from carbs.

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

Vitamin B12 High83%

2 µg a serve, mostly from lean beef (100%). 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.

Selenium High83%

46 µg a serve, mostly from lean beef (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High66%

7.2 mg a serve, mostly from lean beef (98%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High53%

0.9 mg a serve, mostly from lean beef (94%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron Source18%

3.3 mg a serve, mostly from lean beef (90%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium Source12%

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

Vitamin C Source11%

10 mg a serve, mostly from lime juice (58%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium Source10%

44 mg a serve, mostly from lean beef (81%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 7
Folate6%

25 µg a serve, mostly from lean beef (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium4%

47 mg a serve, mostly from lean beef (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin E4%

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

Omega-34%

0.1 g a serve, mostly from lean beef (61%). 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 K2%

2.3 µg a serve, mostly from lean beef (87%). 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 A1%

11 µg a serve, mostly from hierbabuena leaves (96%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.1 µg a serve, mostly from lean beef (100%). 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 Cocinemos con Cristina; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.