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 celebration of flavors and textures, making it a perfect choice for lunch or dinner. With its rich combination of vegetables, beans, and the unique addition of salt cod, Fanesca is not just a meal; it's an experience that brings families together around the table.

Imagine a steaming bowl filled with tender pieces of calabaza, zucchini, and carrots, complemented by the sweetness of corn and the earthiness of lentils. The colorful medley of ingredients, including fresh snow peas and creamy queso blanco, creates a visually stunning dish that is as delightful to the eyes as it is to the palate. Each spoonful is a comforting embrace, infused with the aromatic notes of garlic and cumin, and finished with a drizzle of rich achiote oil that adds a beautiful hue and depth of flavor.

Whether you're observing Lent or simply looking to enjoy a wholesome meal, Fanesca is sure to impress. Serve it with quartered hard-boiled eggs and creamy avocado for an extra touch of indulgence. Gather your loved ones and savor this traditional Ecuadorean chowder that not only nourishes the body but also warms the heart.

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