Porotos Granados (Chilean bean/pumpkin stew)

Porotos Granados originates from Chile and is a slow cooked bean stew. It is really healthy and is ideal in Winter as it really warms you up!

It makes a perfect lunch if you are stuck in an Office all day. Sometimes you want to give your body a bit of a break from overloading it with food and this is a perfect choice. It is still ridiculously nutritious, but the simplicity will help your body reset.

Porotos Granados Side

Serves 4

Nutritional Information:

  • Calories = 363
  • Protein = 13.2g
  • Fat = 11.9g
  • Saturated fat = 2.7g
  • Carbohydrate = 48g
  • Cholesterol = 0g

Ingredients:

  • 2 tablespoons, olive oil
  • 1 litre vegetable stock
  • 1 onion, diced
  • 2 cloves garlic, chopped
  • 1 red chilli, deseeded and chopped
  • ½ butternut pumpkin (about 800g), peeled and cut into inch sized pieces
  • 400g can beans (any, I used cannellini), drained and rinsed
  • 400g can corn kernals, drained and rinsed
  • 100 – 200g green beans, ends chopped off
  • 1 small handful basil leaves, chopped
  • 1 tablespoon smoked paprika
  • 1 teaspoon, dried oregano
  • salt and pepper

Porotos Granados Other

Cook it:

  1. Start by heating a casserole type dish over a medium heat. Once hot add your oil
  2. Fry the onion for about 5 minutes
  3. Add the garlic and chilli for 2 minutes
  4. Add the pumpkin, oregano and paprika. Give everything a stir
  5. Add the veg stock and raise heat to high. Bring to the boil and then lower heat to a simmer, cover and leave for 15 minutes, stirring every few minutes
  6. Add beans, corn and green beans
  7. Leave cooking over a low heat, uncovered for the remaining 15 minutes
  8. Add fresh basil, season with salt and pepper and serve. Some crusty bread is good here
  9. Get it into ya!!

 


2 thoughts on “Porotos Granados (Chilean bean/pumpkin stew)

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