Mondongo
Sopas • Mexico
About Mondongo
Guiso de panza de res con garbanzo y verduras en caldo de jitomate — variante regional del menudo.
How to Make Mondongo (Traditional & Healthy Version)
Mondongo is a hearty and flavorful Mexican soup made primarily with cleaned beef tripe, vegetables, and aromatic spices. Deeply rooted in Mexican culinary tradition, Mondongo is enjoyed across various regions, especially in the central and southern states. Its rich broth, packed with nutrients, provides both comfort and nourishment, making it a staple at family gatherings and special occasions. The taste of Mondongo is savory and slightly spicy, reflecting the vibrant flavors of Mexico. It’s often served with fresh lime, chopped cilantro, and diced onions, adding brightness and freshness to the bowl. This healthy Mondongo recipe maintains all the authentic flavors while keeping the calories low, making it an excellent choice for those tracking their nutrition. With only 120 calories per serving and a high protein content, this soup is both satisfying and light. Enjoying Mondongo connects you to the heart of Mexican cuisine, where simple ingredients are transformed into homely, soul-warming dishes perfect for any international kitchen.
Ingredients(for 1 medium bowl (approx. 350 ml))
- 200g Beef tripe (callos de res, thoroughly cleaned)
- 1 small Carrot (diced)
- 1 small Potato (peeled and diced)
- 1/2 medium Onion (chopped)
- 2 cloves Garlic (minced)
- 1 medium Tomato (chopped)
- 1/2 tsp Dried oregano (Mexican oregano preferred)
- 1 Bay leaf
- 1/2 tsp Salt (to taste)
- 1/4 tsp Black pepper (freshly ground)
- 2 tbsp Fresh cilantro (chopped, for garnish) - optional
- 2 Lime wedges (for serving) - optional
Instructions
- 1
Rinse the beef tripe under cold water and cut into bite-sized pieces.
3 minutes
Soak tripe in lime water for 10 minutes before rinsing to reduce any strong aroma.
- 2
In a large pot, add tripe, 4 cups of water, onion, garlic, and bay leaf. Bring to a boil, then skim off any foam.
5 minutes
Skimming the foam keeps the broth clear and clean-tasting.
- 3
Add diced carrot, potato, and tomato to the pot. Reduce heat to medium and simmer for 15 minutes.
15 minutes
Cut vegetables evenly so they cook at the same rate.
- 4
Stir in dried oregano, salt, and black pepper. Adjust seasoning to taste.
2 minutes
Crush oregano between your fingers to release more flavor.
Why This Dish is Healthy
Mondongo is an ideal healthy recipe because it uses lean beef tripe and plenty of vegetables, resulting in a soup that is filling yet low in calories. The combination of protein and fiber helps keep you satisfied, making it perfect for weight management. Its minimal use of oil and absence of processed ingredients align well with clean eating principles while delivering authentic Mexican flavor.
This healthy Mondongo recipe is rich in protein (13g per serving), low in fat (5g), and moderate in carbohydrates (8g), making it an excellent choice for balanced nutrition. Beef tripe is a lean source of protein, vitamins B12 and zinc, essential for energy metabolism and immune health. The addition of fresh vegetables boosts fiber, antioxidants, and vitamin C, supporting digestive and immune function. The broth is hydrating and gentle on the stomach, ideal for a nourishing meal.
Pro Tips
- 💡Tip 1: Use fresh, high-quality tripe for the best flavor and texture.
- 💡Tip 2: Simmer slowly to allow flavors to meld and tripe to become tender.
- 💡Tip 3: Add a splash of lime juice just before eating to enhance the soup’s brightness.
Storage & Serving
Store leftover Mondongo in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water or broth if needed to restore consistency.
Best served: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 120.0 kcal |
| Proteínas | 13.0 g |
| Carbohidratos | 8.0 g |
| Grasas totales | 5.0 g |
| Fibra | 1.0 g |
