Porotos Granados

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
19%
Porotos Granados
45 min.
6
138kcal

Suggestions


Porotos Granados is a delightful and hearty dish that showcases the vibrant flavors of fresh vegetables and legumes, making it a perfect addition to any meal. This traditional Chilean recipe is not only vegetarian and vegan but also gluten-free and dairy-free, ensuring that it caters to a wide range of dietary preferences. With its rich combination of beans, squash, and seasonal vegetables, this dish is both nutritious and satisfying.

Ready in just 45 minutes, Porotos Granados is an excellent choice for a quick weeknight dinner or a flavorful side dish for gatherings. The use of fresh corn and green beans adds a delightful crunch, while the sweet smoked paprika infuses the dish with a warm, smoky flavor that will tantalize your taste buds. The aromatic herbs, such as oregano or marjoram, elevate the dish, creating a comforting and inviting aroma that fills your kitchen.

Whether you're looking to impress guests or simply enjoy a wholesome meal at home, Porotos Granados is sure to become a favorite in your recipe repertoire. With only 138 calories per serving, you can indulge in this delicious dish without any guilt. So gather your ingredients and get ready to savor the delightful flavors of this Chilean classic!

Ingredients

  •  bay leaves 
  •  ears corn 
  • 3.5 ounces .5 can cannellini beans dried such as pinto, navy, or cannellini beans, soaked overnight in cold water, or 1 (14-ounce/400g) can beans, drained and well rinsed
  •  garlic clove finely chopped
  • ounces green beans trimmed cut into 3/4-inch/2cm pieces
  • tablespoons olive oil 
  •  onion chopped
  • handful oregano chopped
  • servings pepper black freshly ground
  • 1.5 pounds squash red such as butternut or kuri, peeled, seeded, and cut into 3/4-inch/2cm chunks
  • teaspoon paprika smoked sweet
  •  vegetable stock 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat the oil in a large saucepan or casserole over medium heat.
  2. Add the onion and garlic and sauté gently for about 10 minutes, until softened.
  3. Add the paprika and 1 tablespoon of the oregano. Cook for another minute.
  4. If using dried beans, drain them after soaking and add to the pan with the stock and bay leaf. Bring to a boil, then lower the heat and simmer for about 45 minutes, or until the beans are completely tender (dried beans vary, and sometimes this may take over an hour).
  5. Add the squash, stir well, and simmer for 10 to 15 minutes, until the squash is just tender, then add the green beans and corn kernels and simmer for another 5 minutes.
  6. If using canned beans, add the drained, rinsed beans, the squash, bay leaf, and stock at the same time, and simmer until the squash is just tender, 10 to 15 minutes. Then add the green beans and corn kernels and simmer for a further 5 minutes.
  7. To finish, season well—I use about 1 teaspoon of salt and plenty of pepper. Stir in the remaining oregano, leave to settle for a couple of minutes, then serve.
  8. Hugh Fearnley-Whittingstall is a renowned British broadcaster, writer, farmer, educator, and campaigner for sustainably produced food. He is the James Beard Award-winning author of seven books. Hugh established the River Cottage farm in Dorset, England in 199
  9. Visit www.rivercottage.net.

Nutrition Facts

Calories138kcal
Protein10.17%
Fat31.3%
Carbs58.53%

Properties

Glycemic Index
33.33
Glycemic Load
1.15
Inflammation Score
-9
Nutrition Score
10.781304395717%

Flavonoids

Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
0.92mg
Kaempferol
0.27mg
Myricetin
0.06mg
Quercetin
4.64mg

Nutrients percent of daily need

Calories:138.29kcal
6.91%
Fat:5.37g
8.26%
Saturated Fat:0.81g
5.05%
Carbohydrates:22.59g
7.53%
Net Carbohydrates:18.06g
6.57%
Sugar:6.28g
6.98%
Cholesterol:0mg
0%
Sodium:48.53mg
2.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.93g
7.85%
Vitamin A:2003.87IU
40.08%
Vitamin C:21.71mg
26.31%
Vitamin K:19.93µg
18.98%
Manganese:0.37mg
18.66%
Fiber:4.54g
18.14%
Potassium:589.62mg
16.85%
Vitamin B6:0.3mg
14.76%
Folate:54.85µg
13.71%
Iron:1.74mg
9.68%
Magnesium:38.56mg
9.64%
Vitamin B1:0.12mg
7.97%
Vitamin B2:0.13mg
7.79%
Phosphorus:73.67mg
7.37%
Vitamin E:1.1mg
7.32%
Vitamin B3:1.41mg
7.06%
Copper:0.13mg
6.73%
Calcium:64.59mg
6.46%
Vitamin B5:0.54mg
5.43%
Zinc:0.52mg
3.46%
Selenium:1.1µg
1.57%
Source:Epicurious