Fanesca (Ecuadorean Lenten Chowder)

Gluten Free
Health score
28%
Fanesca (Ecuadorean Lenten Chowder)
120 min.
16
406kcal

Suggestions


Fanesca is a beloved Ecuadorean dish that beautifully captures the essence of Lenten traditions while offering a hearty and nutritious meal. This gluten-free chowder is a vibrant medley of flavors and textures, making it a perfect centerpiece for any gathering. With its rich history and cultural significance, Fanesca is often prepared during Holy Week, symbolizing the abundance of the harvest and the importance of community.

Imagine a steaming bowl filled with tender vegetables, creamy beans, and the delicate taste of salt cod, all brought together in a luscious broth enriched with spices and achiote oil. Each spoonful is a celebration of the diverse ingredients that Ecuador has to offer, from the sweet notes of corn to the earthy flavors of lentils and squash. The addition of fresh accompaniments like hard-boiled eggs and creamy avocado elevates this dish, making it not just a meal, but an experience to savor.

Whether you're looking to explore new culinary horizons or simply want to enjoy a comforting dish that warms the soul, Fanesca is sure to impress. Gather your loved ones and indulge in this delightful chowder that serves 16, perfect for sharing and creating lasting memories around the table. With a preparation time of just 120 minutes, you can easily bring a taste of Ecuador into your home and enjoy a dish that is as nourishing as it is delicious.

Ingredients

  • tablespoon achiote seeds (annatto)
  • 10 oz peas frozen
  • lb butternut squash peeled cut into 1-inch pieces
  • 2.5 cups beans canned rinsed drained
  • lb carrots cut into 1/2-inch pieces
  •  ears corn 
  • 10 oz baby lima beans frozen
  • large garlic clove minced
  • 0.5 lb green beans cut into 1/2-inch pieces
  • lb cabbage green coarsely chopped
  • teaspoon ground cumin 
  • slices hardboiled eggs quartered
  • 0.5 cup hominy canned drained
  • 0.3 cup lentils 
  •  palm shortening canned sliced (4-inch)
  • 1.3 lb queso asadero french cut into 3/4-inch cubes
  • lb cod boneless skinless
  •  spring onion finely chopped
  • tablespoons butter unsalted
  • 0.3 cup vegetable oil 
  • cups water 
  • cups milk whole
  • lb zucchini cut into 1/2-inch pieces

Equipment

  • bowl
  • sauce pan
  • ladle
  • pot
  • sieve

Directions

  1. Rinse cod well, then soak in water to cover in a large bowl, changing water 3 or 4 times, 12 hours total. If cod is still too salty, repeat process.
  2. Drain cod.
  3. While cod is soaking, cook achiote seeds in oil in a small saucepan over moderate heat until oil begins to bubble. Cool seeds in oil, then pour through a sieve, discarding seeds.
  4. Heat achiote oil in an 8-quart heavy pot over moderately high heat until hot but not smoking, then sauté garlic, stirring, 30 seconds.
  5. Add scallions and cumin, then sauté, stirring occasionally, 2 minutes.
  6. Add water and bring to a boil. Stir in two thirds of cheese until incorporated.
  7. Stir in lentils and carrots and simmer until lentils are tender, about 20 minutes. Meanwhile, cut 2 ears corn crosswise into 1-inch-thick slices, and cut corn kernels from remaining 2 ears, discarding the 2 cobs.
  8. Stir all corn into soup with snow peas, zucchini, calabaza, cabbage, limas, baby peas, hot milk, and butter and simmer 10 minutes. Stir in mixed beans, hominy, and heart of palm and simmer 5 minutes.
  9. Add cod, in 1 piece, and cook 2 minutes.
  10. To serve, remove cod from chowder and stir in remaining cheese.
  11. Cut cod into 2-inch pieces. Ladle chowder into bowls and top each serving with a piece of fish.
  12. ·The combination of beans Maricel Presilla suggested — and we liked — was chickpeas, small white beans, cranberry or small kidney beans, and canary or pinto beans.·We kept this chowder warm for a half hour one day, and the fish flaked apart in the soup before we could take it out in a whole piece. We loved the fanesca this way, too.

Nutrition Facts

Calories406kcal
Protein30.6%
Fat35.7%
Carbs33.7%

Properties

Glycemic Index
23.61
Glycemic Load
5.42
Inflammation Score
-10
Nutrition Score
33.16869586447%

Flavonoids

Catechin
0.01mg
Apigenin
0.02mg
Luteolin
0.08mg
Kaempferol
0.23mg
Myricetin
0.04mg
Quercetin
1.05mg

Nutrients percent of daily need

Calories:406.1kcal
20.3%
Fat:16.36g
25.17%
Saturated Fat:7.84g
48.98%
Carbohydrates:34.74g
11.58%
Net Carbohydrates:26.76g
9.73%
Sugar:13.25g
14.72%
Cholesterol:82.81mg
27.6%
Sodium:2740.57mg
119.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.55g
63.1%
Vitamin A:8613.07IU
172.26%
Phosphorus:780.41mg
78.04%
Selenium:45.5µg
65.01%
Vitamin B12:3.25µg
54.17%
Vitamin K:51.63µg
49.17%
Vitamin C:37.19mg
45.08%
Potassium:1255.04mg
35.86%
Calcium:340.43mg
34.04%
Fiber:7.98g
31.93%
Manganese:0.62mg
31.02%
Vitamin B6:0.61mg
30.26%
Magnesium:110.23mg
27.56%
Vitamin B1:0.37mg
24.62%
Vitamin B2:0.41mg
24.23%
Folate:93.38µg
23.34%
Vitamin B3:4.32mg
21.59%
Zinc:2.48mg
16.5%
Iron:2.96mg
16.44%
Vitamin B5:1.43mg
14.3%
Vitamin D:2µg
13.34%
Vitamin E:1.99mg
13.24%
Copper:0.26mg
13.14%
Source:Epicurious