Porotos Granados (Chilean bean/pumpkin stew)

Porotos Granados originates from Chile and is a slow cooked bean stew. It is really healthy and is ideal in Winter as it really warms you up!

It makes a perfect lunch if you are stuck in an Office all day. Sometimes you want to give your body a bit of a break from overloading it with food and this is a perfect choice. It is still ridiculously nutritious, but the simplicity will help your body reset.

Serves 4

Nutritional Information:

• Calories = 363
• Protein = 13.2g
• Fat = 11.9g
• Saturated fat = 2.7g
• Carbohydrate = 48g
• Cholesterol = 0g

Ingredients:

• 2 tablespoons, olive oil
• 1 litre vegetable stock
• 1 onion, diced
• 2 cloves garlic, chopped
• 1 red chilli, deseeded and chopped
• ½ butternut pumpkin (about 800g), peeled and cut into inch sized pieces
• 400g can beans (any, I used cannellini), drained and rinsed
• 400g can corn kernals, drained and rinsed
• 100 – 200g green beans, ends chopped off
• 1 small handful basil leaves, chopped
• 1 tablespoon smoked paprika
• 1 teaspoon, dried oregano
• salt and pepper

Cook it:

1. Start by heating a casserole type dish over a medium heat. Once hot add your oil
2. Fry the onion for about 5 minutes
3. Add the garlic and chilli for 2 minutes
4. Add the pumpkin, oregano and paprika. Give everything a stir
5. Add the veg stock and raise heat to high. Bring to the boil and then lower heat to a simmer, cover and leave for 15 minutes, stirring every few minutes
6. Add beans, corn and green beans
7. Leave cooking over a low heat, uncovered for the remaining 15 minutes
8. Add fresh basil, season with salt and pepper and serve. Some crusty bread is good here
9. Get it into ya!!