Recipes · Haitian · Stews
Tchaka (Corn and Bean Stew)
One serving has 634 kcal and 30 g protein, and at least a fifth of a woman's daily need of thiamin (108%), vitamin A (86%), pyridoxine (74%), copper (69%), phosphorus (64%) and selenium (62%). Ready in 860 minutes.
- Preparation: 750 min
- Cooking: 110 min
- Makes: 1 serving (613 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: pork
Ingredients
- 40 g Corn kernels, dried
- 30 g Kidney beans, red, dried
- 100 g Pork shoulder, raw
- 60 g Sweet potato, raw
- 40 g Pumpkin, raw
- 20 g Onions, raw
- 4 g Garlic, raw
- 1 g Thyme, fresh
- 5 g Scallions, raw
- 3 g Chili peppers, red, raw
- 1.5 g Salt
- 300 g Water
- 8 g Vegetable oil
Method
- Soak the dried corn and kidney beans separately in plenty of water overnight, then drain.
- Boil the drained kidney beans hard in fresh water for 10 minutes for food safety, then set aside with their cooking water.
- In a large pot, brown the pork in the oil with the onion and garlic.
- Add the soaked corn, the par-boiled kidney beans with their water, the thyme, whole chili pepper and enough water to cover; simmer, covered, for 1-1.5 hours, topping up water as needed, until the corn and beans are tender.
- Add the sweet potato and pumpkin and simmer for 20 more minutes until soft and the stew has thickened; remove the whole chili, season with salt, scatter with scallions, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 634 kcal | 30% |
| Carbohydrates | 66.8 g | |
| Water | 482 mL | |
| Fiber | 7.3 g | 25% |
| Protein | 29.7 g | 62% |
| Tryptophan | 0.35 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.5 g | |
| Lysine | 2.2 g | |
| Methionine | 0.65 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.6 g | |
| Histidine | 0.99 g | |
| Fat | 28.4 g | |
| Monounsaturated | 10.4 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.6 g | |
| Saturated | 7.8 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 71 mg | |
| Calcium | 98.4 mg | 10% |
| Copper | 0.62 mg | 69% |
| Iron | 5.2 mg | 29% |
| Magnesium | 139 mg | 45% |
| Manganese | 0.87 mg | 48% |
| Phosphorus | 450 mg | 64% |
| Potassium | 1,238 mg | 26% |
| Selenium | 33.9 µg | 62% |
| Sodium | 712 mg | |
| Zinc | 4.9 mg | 61% |
| Thiamin (vitamin B1) | 1.2 mg | 108% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 6.6 mg | 47% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 36% |
| Pyridoxine (vitamin B6) | 0.96 mg | 74% |
| Folate (vitamin B9) | 144 µg | 36% |
| Cobalamin (vitamin B12) | 0.74 µg | 31% |
| Choline | 93.8 mg | 22% |
| Vitamin A | 604 µg | 86% |
| Vitamin C | 16.7 mg | 22% |
| Vitamin D (D2 + D3) | 70 IU | 12% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 28.8 µg | 32% |
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
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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