🌽 Porotos granados

Name: Porotos granados
Total time: 60 min
Yield: 4
Cuisine: Chile · Central Chile
Ingredients: 500 g fresh shelling beans (or 250 g dried, soaked); 3 ears of corn, kernels cut off; 400 g pumpkin, diced; 1 onion, chopped; 2 garlic cloves; 1 tsp paprika; 2 tbsp oil; Salt and pepper; A handful of fresh basil

Origin: Chile · Central Chile

420kcal

per serving · 400 g

105kcal

per 100 g

20 gProtein5 g / 100 g

8 gFat2 g / 100 g

68 gCarbs17 g / 100 g

Porotos granados is a Chilean summer stew of fresh shelling beans with sweet corn, pumpkin and onion. The beans are cooked until creamy, and the corn and pumpkin add sweetness and body, often with fresh basil stirred in at the end. It is a vegan, filling dish that is typically served in bowls with a spoonful of chili paste or pebre.

Diets

✓

Vegetarianno meat or fish in a typical recipe

✓

Veganno meat, fish or animal products in a typical recipe

✓

No pork

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

Not keto17 g carbs per 100 g

Allergens

None of the 14 major allergens in a typical recipe.

What it is made of

beanscornpumpkinonion

Recipe

4 servings60 min

Ingredients

500 g fresh shelling beans (or 250 g dried, soaked)
3 ears of corn, kernels cut off
400 g pumpkin, diced
1 onion, chopped
2 garlic cloves
1 tsp paprika
2 tbsp oil
Salt and pepper
A handful of fresh basil

Method

Cover the beans with water and simmer for 30 minutes (longer if dried) until tender.
Fry the onion, garlic and paprika in the oil until the onion is soft.
Add the onion mix, pumpkin and most of the corn kernels to the beans.
Simmer for 20 minutes, mashing a few pieces of pumpkin to thicken the stew.
Stir in the remaining corn and the basil and cook for 3 more minutes.
Season with salt and pepper and serve hot.

How to make it lighter

It is already low in fat and high in fibre; keep oil to one tablespoon to stay light.
Add a boiled egg or a spoonful of Greek-style yoghurt on the side for extra protein.
Serve with a tomato salad rather than bread to keep the carbohydrate load moderate.

History

This is one of the best-loved summer dishes of central Chile, made when fresh beans, corn and pumpkin are all in season. It is often paired with a side of tomato and onion salad and, in many homes, with a little extra corn mash. The dish shows the simple, vegetable-led side of Chilean home cooking.

Count it in one photo

Point your camera at the table — Me Nutrition recognises Porotos granados and every other dish, with calories and macros for each. Ate only half? Slide it.

Download on the App Store

Similar dishes

Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v15. How we count →