Recipes · Chilean · Main Courses
Porotos con Riendas (Chilean Cranberry Beans with Spaghetti and Squash)
One serving has 563 kcal and 25 g protein, and at least a fifth of a woman's daily need of folate (143%), copper (110%), thiamin (90%), vitamin A (81%), manganese (79%) and fiber (77%). Ready in 570 minutes.
- Preparation: 490 min
- Cooking: 80 min
- Makes: 1 serving (940 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 75 g Cranberry beans (porotos), dried
- 600 g Water
- 0.2 g Bay leaf
- 12 g Sunflower oil
- 60 g Onion
- 30 g Green pepper
- 4 g Garlic
- 2 g Paprika (ají de color)
- 0.4 g Cumin, ground
- 0.5 g Oregano, dried
- 120 g Squash (zapallo)
- 35 g Spaghetti
- 1 g Salt
Method
- Soak the beans overnight in plenty of cold water, then drain.
- Put them in a pot with the fresh water and the bay leaf, bring to the boil and simmer, partly covered, for 45 minutes, until nearly tender. Don't salt them yet.
- Meanwhile make the sofrito: heat the oil in a frying pan and cook the chopped onion and green pepper over medium heat for 8 minutes until soft. Add the garlic, paprika, cumin and oregano and stir for a minute over low heat, so the paprika doesn't burn.
- Add the squash, cut into 2 cm cubes, and the sofrito to the beans and simmer for 20 minutes, until the squash falls apart and thickens the broth; crush some against the side of the pot.
- Break the spaghetti into 4-5 cm pieces (the riendas, or reins) and add them with the salt. Cook for 10-12 minutes more, stirring so they don't stick, and add hot water if needed: it should be thick and soupy.
- Leave it for 5 minutes and serve in a deep plate. In Chile it comes with a spoonful of pebre or an ensalada chilena of tomato and onion on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 563 kcal | 27% |
| Carbohydrates | 89 g | |
| Water | 806 mL | |
| Fiber | 22.9 g | 77% |
| Protein | 24.6 g | 51% |
| Tryptophan | 0.3 g | |
| Threonine | 0.96 g | |
| Isoleucine | 1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.4 g | |
| Methionine | 0.34 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.65 g | |
| Valine | 1.2 g | |
| Histidine | 0.63 g | |
| Fat | 14.1 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.5 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 188 mg | 19% |
| Copper | 0.99 mg | 110% |
| Iron | 7.1 mg | 40% |
| Magnesium | 173 mg | 56% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 437 mg | 62% |
| Potassium | 1,701 mg | 36% |
| Selenium | 33 µg | 60% |
| Sodium | 426 mg | |
| Zinc | 4 mg | 50% |
| Thiamin (vitamin B1) | 0.99 mg | 90% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 4.8 mg | 34% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.6 mg | 46% |
| Folate (vitamin B9) | 572 µg | 143% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 22.7 mg | 5% |
| Vitamin A | 567 µg | 81% |
| Vitamin C | 40.8 mg | 54% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 7 mg | 47% |
| Vitamin K | 9.3 µg | 10% |
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: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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