©2019 by VioletaNutrition. Proudly created with Wix.com

 
Search
  • Violeta Puente-Duran

Chilean Summer Beans (Porotos Granados)


Porotos Granados are my favourite Chilean dish and summer time is the best time to make them since you can use fresh, local, seasonal ingredients. I got my fresh pinto beans at a local Portuguese shop, Ontario corn at the Farmer’s market, and basil from my backyard. As you may know, the corn in Ontario is quite sweet (one of the reasons it’s so delicious). In Chile it’s not. This results in a sweeter version of Porotos Granados. But they’re just as good. The proportion of corn to beans to squash is 1 cup beans to 1 corn to 1 cup pumpkin. For a more nutritious version, cut the corn in half and double the squash. Squash is lower in calories, carbs, as well as in the glycemic index (GI) compared to corn and has a greater vitamin content (vitamins A and C particularly). Porotos Granados are also gluten-free, vegan, low in fat, and high in fibre. Their carbohydrate content is quite high, however, so if you are diabetic and or trying to control your blood sugars, try not to have more than a 1-1.5 cup portion at a time.


Ingredients

2 cups fresh pinto beans

2L water (approx)

2 corn, grated

2 cups cubed pumpkin

1 medium onion, chopped

2 cloves garlic, minced

2 Tbsp. olive oil

2 litres water (approx)

1 tsp. paprika

2 tsp. dried oregano

½ tbsp. salt or to taste

½ banana pepper, chopped (optional)

Few basil leaves, chopped


Directions

1. Boil beans with 2L water in large pot. After around 5 minutes of boiling, add cubed pumpkin. Stir well. Boil until tender for about 30 minutes. Add salt.

2. Meanwhile, sauté onion and garlic in olive oil in a pan on medium to high heat. Stir frequently. Add paprika and oregano. Add banana pepper if using. Don’t use banana pepper if you don’t like spice. The spiciness in banana peppers is hit and miss. Either way, this dish is not a spicy one. Continue stirring frequently.

3. Add grated corn to onion mix. Stir and blend in well.

4. Add pan content to beans. It doesn’t really matter if the beans are tender when you add the corn mix in. Add basil. Stir well. Simmer on medium to low heat for another 20 minutes or so or until beans are tender.

5. You can have it right away but it tastes best the next day.

6. This dish is often accompanied with “Chilean Salad”, which is a tomato salad with thinly sliced red onion (well, I prefer red onion).


Nutrition Information (based on 6 servings, around 1.5 cups): 311 calories, 51g carbs, 11g fibre, 15g protein, 6g fat

Porotos Granados can look quite different from one place to the next. Here is a dish I had several years back in Chile. Here, they've blended most of the corn and squash.

0 views