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
- 150g Lean pork tenderloin (cut into small cubes)
- 30g Pork liver (thinly sliced)
- 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
- to taste Salt and black pepper
Step-by-step instructions
Step 1 · Heat olive oil in a non-stick pan over medium heat
Heat olive oil in a non-stick pan over medium heat. Sauté onions and garlic until fragrant.
Step 2 · Add diced pork tenderloin and cook until lightly browned on all sides
Add diced pork tenderloin and cook until lightly browned on all sides.
Step 3 · Stir in the pork liver (if using) and cook briefly until just browned
Stir in the pork liver (if using) and cook briefly until just browned.
Step 4 · Pour in the tomato sauce and soy sauce
Pour in the tomato sauce and soy sauce. Mix well. Add bay leaf.
Step 5 · Add potatoes and carrots
Add potatoes and carrots. Cover and simmer for 8 minutes, or until vegetables are tender.
Step 6 · Add bell peppers and green peas
Add bell peppers and green peas. Continue to simmer for another 2 minutes.
Step 7 · Season with salt and black pepper to taste
Season with salt and black pepper to taste. Remove bay leaf before serving.
Why this recipe 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.
A note on tradition
Menudo is a staple in Filipino cuisine, especially in the Luzon region. It is commonly served during festive occasions such as birthdays, town fiestas, and holiday feasts, often accompanied by steamed rice. The dish’s approachable flavors and colorful presentation make it a favorite among Filipinos of all ages. Its history traces back to Spanish colonial influences, adapted over generations to local tastes and ingredients.