Recipes · Dominican · Desserts
Habichuelas con Dulce
One serving has 579 kcal and 14 g protein, and at least a fifth of a woman's daily need of manganese (93%), copper (67%), phosphorus (53%), folate (48%), magnesium (43%) and vitamin A (37%). Ready in 65 minutes.
- Preparation: 15 min
- Cooking: 50 min
- Makes: 1 serving (294 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, gluten, honey
Ingredients
- 35 g Pink beans, dried
- 90 g Coconut milk, canned
- 70 g Milk, whole
- 20 g Evaporated milk
- 30 g Sugar
- 30 g Sweet potato, raw
- 1 g Cinnamon
- 0.2 g Cloves
- 8 g Raisins
- 10 g Graham crackers
Method
- Rinse the pink beans, cover with water and simmer for 1-1.5 hours until completely soft.
- Blend or mash about a third of the cooked beans smooth with a little of their liquid, then return to the pot with the rest of the whole beans; this gives the traditional creamy-but-chunky texture.
- Add the coconut milk, milk, cinnamon and cloves and simmer for 10 minutes.
- Stir in the diced sweet potato and simmer for 12-15 minutes until it is tender.
- Add the sugar, evaporated milk and raisins and simmer for 5 more minutes until slightly thickened; it should be a pourable, sweet cream.
- Serve warm or chilled in a bowl, crumbling the graham crackers (a stand-in for the sweet milk cookies) over the top.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 579 kcal | 27% |
| Carbohydrates | 81.4 g | |
| Water | 171 mL | |
| Fiber | 6.6 g | 22% |
| Protein | 14.2 g | 30% |
| Tryptophan | 0.17 g | |
| Threonine | 0.56 g | |
| Isoleucine | 0.61 g | |
| Leucine | 1.1 g | |
| Lysine | 0.9 g | |
| Methionine | 0.25 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.76 g | |
| Histidine | 0.36 g | |
| Fat | 24.5 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.91 g | |
| Saturated | 19.5 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 12.8 mg | |
| Calcium | 226 mg | 23% |
| Copper | 0.6 mg | 67% |
| Iron | 6.2 mg | 35% |
| Magnesium | 132 mg | 43% |
| Manganese | 1.7 mg | 93% |
| Phosphorus | 372 mg | 53% |
| Potassium | 1,048 mg | 22% |
| Selenium | 8.7 µg | 16% |
| Sodium | 137 mg | |
| Zinc | 2 mg | 26% |
| Thiamin (vitamin B1) | 0.39 mg | 35% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 23% |
| Pyridoxine (vitamin B6) | 0.34 mg | 26% |
| Folate (vitamin B9) | 193 µg | 48% |
| Cobalamin (vitamin B12) | 0.35 µg | 15% |
| Choline | 52.9 mg | 12% |
| Vitamin A | 258 µg | 37% |
| Vitamin C | 2.2 mg | 3% |
| Vitamin D (D2 + D3) | 51.5 IU | 9% |
| Vitamin E | 0.43 mg | 3% |
| Vitamin K | 5.2 µg | 6% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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