Menudo
Lunch • Philippines
About Menudo
Menudo is a classic Filipino ulam often found in carinderias and cooked in many homes for a filling lunch. It's a flavorful pork stew simmered with tomato sauce, diced pork, pork liver, potatoes, carrots, bell peppers, and green peas. Each serving bursts with umami from the meat and a mild sweetness from the vegetables and tomato base. Locals usually enjoy menudo with rice, often ladled hot over a generous scoop for a complete meal. It’s not uncommon to see it served during family gatherings or as baon, since it reheats well. In terms of nutrition, menudo provides hearty sustenance with about 140 kcal and 10g protein per 100g, making it a solid choice if you’re after a high-protein lunch. The combination of meat and vegetables means it’s relatively balanced, but the dish can be heavy due to pork, liver, and tomato sauce fat content (7g per 100g). There’s some fiber from potatoes and carrots (1g/100g), but not enough to call it light. For those watching calories or cholesterol, consider asking for extra gulay and rice on the side, and limit the sarsa. Serving portions can easily make it heavier if you aren’t careful—most carinderia servings are around 200g.
How to Make Menudo (Traditional & Healthy Version)
Menudo is a beloved Filipino stew that showcases the vibrant flavors of the Philippines. Traditionally served during family gatherings and celebrations, this dish features tender pork simmered with potatoes, carrots, bell peppers, tomatoes, and a touch of liver, all bathed in a savory tomato-based sauce. Menudo is known for its comforting appeal, hearty texture, and the colorful medley of vegetables that make it both nourishing and visually appealing. Originating from the heart of Luzon, Menudo has become a staple in Filipino households, often enjoyed as a satisfying lunch or festive main course. Its combination of lean pork, fresh vegetables, and flavorful seasonings makes it a great choice for anyone seeking a taste of authentic Filipino cuisine. The dish balances sweet and savory notes, with a hint of umami from the liver, making it a favorite among adults and children alike. Preparing Menudo at home allows you to control the ingredients for a healthier, calorie-conscious version without sacrificing the rich, traditional taste that makes this Filipino classic so special.
Ingredients(for 1 cup (about 200g) cooked Menudo)
- 150g Lean pork tenderloin (cut into small cubes)
- 30g Pork liver (thinly sliced) - optional
- 1 small Carrot (diced)
- 1 small Potato (diced)
- 1/2 piece Red bell pepper (diced)
- 1/4 cup Green peas (fresh or frozen)
- 1/3 cup Tomato sauce
- 1 small Onion (chopped)
- 2 cloves Garlic (minced)
- 1 tbsp Low-sodium soy sauce (to taste)
- 1 tsp Olive oil (for sautéing)
- 1 piece Bay leaf - optional
- to taste Salt and black pepper
Instructions
- 1
Heat olive oil in a non-stick pan over medium heat. Sauté onions and garlic until fragrant.
3 minutes
Use minimal oil for a lighter dish.
- 2
Add diced pork tenderloin and cook until lightly browned on all sides.
4 minutes
Cut pork into small cubes for faster cooking and tenderness.
- 3
Stir in the pork liver (if using) and cook briefly until just browned.
2 minutes
Do not overcook the liver to keep it tender.
- 4
Pour in the tomato sauce and soy sauce. Mix well. Add bay leaf.
1 minute
Use low-sodium soy sauce to reduce salt content.
Why This Dish is Healthy
This healthy Menudo uses lean meats, minimal oil, and a variety of nutrient-dense vegetables, making it a balanced meal option. Lower sodium and controlled portions help manage calorie intake, while the inclusion of fresh produce boosts essential vitamins and minerals. By skipping processed ingredients, this version supports heart health and fits well into weight management plans.
This Menudo recipe is rich in lean protein from pork tenderloin and pork liver, while carrots, potatoes, and bell peppers offer dietary fiber, vitamins A and C, potassium, and antioxidants. The use of olive oil and limited sodium soy sauce makes it heart-friendly, and the absence of processed meats keeps it lighter and more wholesome. Each serving provides approximately 140 calories, 10g protein, 9g carbs, and 7g fat—making it suitable for calorie-conscious individuals.
Pro Tips
- 💡Marinate pork in soy sauce and a dash of calamansi juice for extra flavor.
- 💡Use fresh tomato sauce for a brighter taste and fewer preservatives.
- 💡Add vegetables toward the end of cooking to keep them crisp and vibrant.
Storage & Serving
Store leftover Menudo in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if needed to loosen the sauce.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 140.0 kcal |
| Protein | 10.0 g |
| Carbohydrates | 9.0 g |
| Total Fat | 7.0 g |
| Fiber | 1.0 g |
Cultural Notes
Menudo is a staple in Filipino carinderias and family tables, often cooked in large batches for lunch or special occasions. Its tomato-based flavor is recognized nationwide.
