Sancocho Colombiano

• Beef chuck, bone-in stew beef 450g (1 lb)

  The first meat into the pot; it needs the longest simmer.. Substitute: Beef short ribs or oxtail.

  How to choose: Look for well-marbled chuck with the bone in, for flavour.

  How to prepare: Cut into large chunks, keeping the bone.

  Required
• Chicken thighs, bone-in 450g (1 lb)

  Goes in after the beef so it stays juicy.. Substitute: Bone-in chicken drumsticks.

  How to choose: Skin on, firm flesh, no off smell.

  How to prepare: Leave whole; trim excess skin.

  Required
• Pork spareribs 350g (12 oz)

  Adds richness and body to the broth.. Substitute: Pork neck bones or country-style ribs.

  How to choose: Meaty ribs with a good layer of fat.

  How to prepare: Cut into single ribs.

  Required
• Green plantains 360g (2 plantains)

  Peeled and cut into thick rounds; a defining starch of the dish.. Substitute: Green banana, though less starchy.

  How to choose: Firm, fully green skin, no yellow.

  How to prepare: Peel and cut into 3 cm rounds.

  Required
• Yuca (cassava) 450g (1 lb)

  Peeled and cut into chunks; it softens into the broth.. Substitute: Taro or yam.

  How to choose: Firm, heavy roots with no soft spots or dark lines inside.

  How to prepare: Peel thickly, remove the woody core, cut into chunks.

  Required
• Corn on the cob 400g (2 ears)

  Cut into rounds; the cob sweetens the broth.. Substitute: Frozen corn on the cob.

  How to choose: Fresh ears with bright green husks.

  How to prepare: Husk and cut each ear into 3 rounds.

  Required
• Potatoes 300g (2 medium)

  Waxy potatoes hold their shape in the long simmer.. Substitute: Yukon Gold.

  How to choose: Firm, without sprouts.

  How to prepare: Peel and quarter.

  Required
• Yellow onion 150g (1 large)

  Half goes into the hogao, half into the pot.. Substitute: White onion.

  How to choose: Heavy for its size.

  How to prepare: Peel; dice half, quarter the rest.

  Required
• Tomatoes, ripe 150g (1 large)

  For the hogao sauce base.. Substitute: Tinned chopped tomatoes.

  How to choose: Ripe and soft.

  How to prepare: Dice finely.

  Required
• Garlic 15g (4 cloves)

  Minced into the hogao.. Substitute: Garlic powder, 1/2 tsp, in a pinch.

  How to choose: Firm cloves.

  How to prepare: Peel and mince.

  Required
• Fresh cilantro 25g (1/2 cup)

  Chopped; half in the pot, half to finish.. Substitute: Flat-leaf parsley.

  How to choose: Bright green, not wilted.

  How to prepare: Wash, dry and chop.

  Required
• Scallions 50g (4 scallions)

  Chopped; part of the hogao.. Substitute: Chives.

  How to choose: Crisp green tops.

  How to prepare: Trim and chop finely.

  Required
• Vegetable oil 30ml (2 tbsp)

  For the hogao.. Substitute: Olive oil.

  How to choose: Neutral oil.

  How to prepare: Measure out.

  Required
• White rice, cooked 900g (6 cups cooked)

  Cooked separately and served on the side, never stirred into the pot.. Substitute: Brown rice.

  How to choose: Fluffy, freshly cooked long-grain rice.

  How to prepare: Cook 300g dry rice to yield about 900g cooked.

  Required
• Avocado, ripe 360g (2 avocados)

  Sliced and served on the side.. Substitute: None — the avocado is part of the classic service.

  How to choose: Yields gently to pressure.

  How to prepare: Halve, pit and slice just before serving.

  Required
• Ground cumin 5g (2 tsp)

  Warm seasoning for the meats.. Substitute: Ground coriander.

  How to choose: Freshly ground if possible.

  How to prepare: Measure out.

  Optional
• Fine salt 5g (1 tsp)

  Season the meats and the broth to taste.. Substitute: Sea salt.

  How to choose: Fine salt dissolves evenly.

  How to prepare: Measure out.

  Required
• Water 2000ml (8 cups)

  The broth base.. Substitute: Light chicken stock.

  How to choose: Fresh water.

  How to prepare: Measure out.

  Required

Estimated cost: Moderate — about $4–5 per serving at home (USD)

info A traditional Colombian celebration stew of three meats and starchy roots, simmered slowly and served with rice and avocado.

Execution Methodology & Culinary Technique

1. 1

   Season the meats

   30 minutes Refrigerated (4°C / 39°F)

   Season the beef, pork ribs and chicken with the salt and cumin. Keep the chicken in a separate covered bowl. Refrigerate for 30 minutes so the seasoning sinks in. Do not rinse raw meat; wash your hands, utensils and surfaces after handling it.

   Seasoning ahead matters more than the exact spice mix — even 30 minutes makes the broth taste seasoned all the way through.

   Done when: Meats are evenly seasoned and cold from the fridge.

2. 2

   Make the hogao

   15 minutes Medium heat (about 175°C / 350°F)

   Heat the oil in a large pot over medium heat. Cook the diced onion, scallions and garlic for 5 minutes until soft, then add the tomato and cook for 8–10 minutes more, stirring, until it melts into a thick, fragrant sauce.

   A good hogao is cooked until the tomato loses its raw edge — be patient, it is the flavour base of the whole pot.

   Done when: Hogao is thick, glossy and fragrant.

3. 3

   Simmer the beef and pork

   60 minutes Simmering (about 95°C / 200°F)

   Add the beef and pork ribs to the pot with the water and the quartered onion. Bring to a gentle simmer, skim off any foam, then cover with the lid ajar and cook for 60 minutes, until the beef is starting to soften.

   Skim the foam in the first 10 minutes — it keeps the broth clear and clean-tasting.

   Done when: Beef is starting to soften; broth is clear and golden.

4. 4

   Add the chicken and roots

   45 minutes Simmering (about 95°C / 200°F)

   Add the chicken thighs, yuca and half the cilantro. Simmer for 45 minutes, until the chicken is cooked through to 74°C (165°F) and the yuca is tender.

   The chicken goes in later than the beef on purpose — it needs less time and would dry out in a three-hour pot.

   Done when: Chicken reaches 74°C (165°F); yuca is tender.

5. 5

   Add the plantain, corn and potato

   25 minutes Simmering (about 95°C / 200°F)

   Add the plantain rounds, corn rounds and potatoes. Simmer for 20–25 minutes more, until the potato is tender and the plantain is soft but still holding its shape. Taste and adjust the salt.

   The starches go in last so they cook through without turning to mush in the long simmer.

   Done when: Potato and plantain are tender; broth tastes well seasoned.

6. 6

   Rest and serve

   10 minutes Off the heat

   Take the pot off the heat and rest for 10 minutes. Ladle the stew into deep bowls with meat, roots, plantain and corn in each serving, scatter the remaining cilantro over the top, and serve with the white rice and avocado slices on the side.

   Resting lets the broth settle and the flavours come together before the bowls go out.

   Done when: Bowls are full and steaming, with rice and avocado on the side.

vital_signs Nutritional Physiology & Benefits

Nutrition

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: The plantain, yuca and potato supply vitamin C, vitamin B6, potassium and manganese, the three meats add iron, zinc and B vitamins, and the avocado adds vitamin E and folate. All nutrition values are estimated.

restaurant Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

warning Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

• General adultsA complete, satisfying meal. Enjoy a normal portion and balance the rest of the day with lighter foods, since the stew is rich and filling.
• ChildrenSuitable from about age 2 in small portions with the meat cut up and the broth cooled. Skip the hot sauce and go easy on the salt for young children.
• ElderlyGood for appetite and protein, but serve the meat and roots cut into small, soft pieces and keep portions moderate because the stew is heavy.
• Pregnant womenSafe when the meats are fully cooked through — chicken to 74°C (165°F) — and the dish is served piping hot. The long simmer and salt mean small portions are wiser; ask your clinician if you have pregnancy-related blood pressure concerns.
• Breastfeeding womenA nourishing, energy-dense meal that fits well during breastfeeding. Drink water alongside it and keep portions moderate because of the salt.
• AthletesExcellent after a hard session: about 32.0 g of protein and 89.2 g of carbohydrates per serving help recovery. Add extra rice on the side if you need more energy.
• Weight gainA good choice — energy-dense, protein-rich and easy to eat in large portions. Add a full side of rice and avocado to raise the calories further.
• Weight lossTricky at 764 kcal a serving. Take a smaller bowl, load it with the root vegetables rather than the fatty meats, and take only a small spoonful of rice.

Health Conditions — Adjust or Avoid

Conditions

• DiabetesThe starchy roots, plantain and rice add about 89.2 g of carbohydrates per serving, so portion size matters and blood sugar should be monitored. A smaller bowl with more meat and less root vegetable and rice helps; ask your clinician or dietitian for a portion that fits your plan.
• High blood pressureAt about 360 mg of sodium per serving, this is a salty dish. Go easy on added salt and keep portions moderate. Ask your clinician about your sodium limit.
• Kidney diseaseThe stew is high in protein, potassium (from the roots, plantain and avocado) and sodium, all of which may need limiting in kidney disease. This dish may not fit a renal diet — ask your clinician or renal dietitian before eating it.
• GoutMixed meats are rich in purines, which can raise uric acid. People prone to gout should eat small portions and not too often; ask your clinician for personal guidance.
• Stomach issuesA rich, fatty stew can be hard on a sensitive stomach and may trigger reflux or discomfort. Eat a small portion, avoid the hot sauce, and skip it during a flare-up; ask your clinician if symptoms persist.
• Cardiovascular diseaseThe dish is high in saturated fat and sodium from the mixed meats. Occasional small portions with leaner meat choices and plenty of vegetables are safer; ask your clinician or dietitian for advice.
• Fatty liverThe fat and energy density of this stew can work against a liver-friendly diet. Choose leaner meats, keep portions small, and eat it only occasionally; ask your clinician for personal guidance.
• Food allergiesContains beef, chicken and pork. The dish is naturally gluten-free. Avocado is a separate allergen for a small number of people — check before serving.
• Special therapeutic dietsThis is a high-protein, high-carbohydrate stew with three meats, so it does not fit low-protein, low-carbohydrate or low-potassium plans without major changes. Ask your clinician or dietitian whether it fits your diet.

If you have a medical condition, consult your doctor before changing your diet.

kitchen Storage & Use

Storage & Use

How to store

Cool quickly in shallow containers and store in an airtight container.

In the fridge

3–4 days in the refrigerator. Store the rice and avocado separately.

In the freezer

Up to 3 months in airtight containers; the roots soften slightly after freezing.

How to reheat

Reheat gently on the stove until steaming hot throughout, to 74°C (165°F); add a splash of water if the broth has thickened.

Freezing recommended

Yes, up to 3 months; the flavour is often better the next day as the broth settles.

Signs it has spoiled

Sour or off smell, slimy texture on the meat, or mould on the surface.