Recipes · Chilean · Stews
Porotos Granados
One serving has 397 kcal and 18 g protein, and at least a fifth of a woman's daily need of folate (104%), copper (77%), fiber (59%), thiamin (57%), vitamin A (52%) and manganese (51%). Ready in 555 minutes.
- Preparation: 495 min
- Cooking: 60 min
- Makes: 1 serving (563 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Borlotti beans, dried
- 10 g Vegetable oil
- 25 g Onions, raw
- 4 g Garlic, raw
- 0.3 g Paprika
- 300 g Water
- 80 g Pumpkin, raw
- 80 g Corn, sweet, raw
- 3 g Basil, fresh
- 0.6 g Salt
Method
- Soak the dried beans in water for at least 8 hours or overnight, then drain.
- Heat the oil in a pot and sauté the onion, garlic, and paprika for 3-4 minutes.
- Add the beans and the water, bring to a boil, then simmer, covered, for 40-45 minutes until the beans are tender.
- Add the pumpkin and corn and simmer 15 minutes more, mashing some of the pumpkin to thicken the stew.
- Stir in the basil, season with the salt, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 397 kcal | 19% |
| Carbohydrates | 60.1 g | |
| Water | 469 mL | |
| Fiber | 17.5 g | 59% |
| Protein | 17.9 g | 37% |
| Tryptophan | 0.2 g | |
| Threonine | 0.72 g | |
| Isoleucine | 0.76 g | |
| Leucine | 1.4 g | |
| Lysine | 1.1 g | |
| Methionine | 0.28 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.91 g | |
| Tyrosine | 0.53 g | |
| Valine | 0.92 g | |
| Histidine | 0.48 g | |
| Fat | 12 g | |
| Monounsaturated | 2.7 g | |
| Polyunsaturated | 6.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.6 g | |
| Saturated | 2 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.69 mg | 77% |
| Iron | 4.3 mg | 24% |
| Magnesium | 142 mg | 46% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 346 mg | 49% |
| Potassium | 1,355 mg | 29% |
| Selenium | 9.1 µg | 16% |
| Sodium | 263 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 2.9 mg | 21% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.4 mg | 31% |
| Folate (vitamin B9) | 416 µg | 104% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 27.9 mg | 7% |
| Vitamin A | 363 µg | 52% |
| Vitamin C | 16.3 mg | 22% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 32.4 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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