Porotos Quebrados (Green Bean and Pumpkin Stew)

Jun 08, 2023June 8, 20230 1
Porotos Quebrados (Green Bean and Pumpkin Stew)
in Stew

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 1/2 lbs kabocha squash or 2 1/2 lbs Japanese pumpkin , not peeled
1 large onion , chopped
3 garlic cloves , minced
1 tablespoon olive oil
2 cups water
1/2 - 1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon paprika
1/2 teaspoon pepper
2 cups fresh corn kernels ( or one 15.5oz can whole kernel corn , drained )
1 lb green beans , washed and cut into 1-inch lengths
parsley sprig
2 slices oranges

Nutrision Information

Servings Per Recipe
4
Calories
251
Sugar
9g
Fat
6g
Porotos Quebrados is a popular dish from Chile, also known as 'broken beans.' It is a heartwarming stew made with fresh green beans, pumpkin, and corn. The dish is a simple yet flavorful combination of vegetables that create a filling and nutritious meal. One of the best parts about the recipe is that it is entirely customizable depending on your taste preferences. You can add additional spices or vegetables to the dish to suit your needs. It is a perfect option for a cozy night in on a chilly evening, or a hearty meal after a long day at work. Whether you are a seasoned cook or just starting out, this recipe is sure to be a hit with friends and family.

Instructions

1.Cut off the top of the pumpkin and slice it in half. Scoop out the seeds and fibrous strands from the pumpkin.
2.Cut the pumpkin into small pieces of similar size.
3.Heat oil in a deep pan and sauté onions and garlic until they are translucent.
4.Add the pumpkin, water, cumin, coriander, paprika, salt, and pepper. Mix everything well.
5.Cook for around 15 minutes until the pumpkin is softened.
6.Mix in the fresh corn and green beans and cook for an additional 10 minutes until everything is tender.
7.Serve hot with fresh parsley and orange slices on top.

PROS

This dish is high in fiber, potassium, and vitamin A, which can benefit heart health, reduce the risk of certain cancers, and improve eye health.

The combination of ingredients also makes it both filling and flavorful.

It is a vegan and gluten-free dish.

CONS

It may take some time to prepare the ingredients, especially if using fresh corn and pumpkin.

This dish needs a little bit of patience as it takes some time to prepare.

It is a seasonal dish and is best enjoyed in the fall when pumpkins and green beans are in season.

HEALTH & BENEFITS

Porotos Quebrados is a healthy and wholesome option for lunch or dinner. It is packed with vitamins A and C, which are both essential for healthy skin, vision, and immune function. The fiber in the dish is excellent for digestive health, while the potassium helps regulate blood pressure and muscle function. Additionally, the vitamin K found in green beans has been shown to improve bone health and protect against osteoporosis.

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