Welcome to the enchanting world of Aruban Pan Sòru, a culinary tradition that masterfully blends the vibrant flavors of the Caribbean with the rich heritage of Aruba. This technique, meaning "sour pan," uses slow cooking to infuse ingredients with deep, harmonious flavors. At its heart, Pan Sòru features nutrient-rich components such as fresh vegetables, lean meats, and aromatic herbs, providing an abundance of vitamins and antioxidants.

The vegetables used, like bell peppers and tomatoes, are rich in vitamin C and beta-carotene, which support immune health and promote radiant skin. Herbs and spices, such as thyme and garlic, bring not only bold flavors but also potent antioxidants that combat free radicals and enhance overall wellness. Lean proteins contribute essential amino acids, supporting muscle health and energy.

This traditional cooking method is more than a meal; it’s a flavorful way to nourish the body while celebrating Aruba’s culinary artistry. Join us in discovering the nutritional richness and irresistible taste of Aruban Pan Sòru!

Ingredients:

- 1.5 kg (3.3 lbs) chicken, cut into pieces

- 2 tablespoons vegetable oil

- 1 large onion, finely chopped

- 3 cloves garlic, minced

- 2 tomatoes, diced

- 2 bell peppers, sliced

- 2 carrots, sliced

- 1 cup pumpkin, diced

- 1 cup green beans, trimmed

- 1 cup okra, sliced

- 2 sprigs thyme

- 2 bay leaves

- 1 teaspoon paprika

- 1 teaspoon cumin

- 1 teaspoon coriander

- Salt and pepper to taste

- 4 cups chicken broth or water

- Juice of 1 lime

Instructions:

Preparation:

1- Season the chicken pieces with salt, pepper, paprika, cumin, and coriander.

2- In a large, deep pan or Dutch oven, heat the vegetable oil over medium heat.

Searing the Chicken:

1- Brown the seasoned chicken pieces on all sides until they develop a golden color. Remove and set aside.

Aromatics:

1- In the same pan, add the chopped onion and minced garlic. Sauté until they become translucent.

Building Flavor:

1- Add the diced tomatoes, bell peppers, carrots, pumpkin, green beans, and okra to the pan. Stir to combine and let the vegetables cook for a few minutes.

Seasoning:

1- Sprinkle thyme leaves over the vegetables, add bay leaves, and season with additional salt and pepper to taste.

Bringing It Together:

1- Return the seared chicken to the pan. Pour in the chicken broth or water, ensuring that the ingredients are mostly covered.

Simmering:

1- Bring the mixture to a boil, then reduce the heat to low, cover the pan, and let it simmer for about 45-60 minutes or until the chicken is tender and the flavors have melded.

Finishing Touch:

1- Squeeze the lime juice into the pan and stir gently. Adjust the seasoning if necessary.

Serving:

1- Serve the Aruban Chicken Pan Sòru over rice or with a side of Aruban funchi (cornmeal mush) for a complete and authentic experience.

Enjoy the delightful flavors of Aruban Pan Sòru, a dish that encapsulates the warmth and richness of Aruba's culinary heritage!

FAQs About Pan Sòru

What is the origin of Pan Sòru?

- Pan Sòru is a traditional Aruban cooking method rooted in the island's multicultural heritage. It combines Caribbean flavors with European and African influences, reflecting Aruba's history and culinary diversity.

Can Pan Sòru be prepared healthily?

- Yes, absolutely! Use healthy oils like olive oil, reduce salt, and focus on fresh, organic ingredients. This approach enhances the dish's nutritional profile without compromising its authentic flavor.

What are the general health benefits of Pan Sòru?

- Pan Sòru boosts immunity with its rich antioxidant content, promotes bone and skin health with vitamins like A and C, and provides lean protein for muscle development. It’s a wholesome meal packed with essential nutrients.

What are alternative ingredient options?

- If chicken isn’t available, turkey or lean cuts of beef make excellent substitutes. Seasonal vegetables can replace those listed in the recipe, ensuring freshness and availability.

How can Pan Sòru be served with a modern twist?

- Elevate the dish by pairing it with whole-grain sides like brown rice, quinoa, or couscous. You can also garnish it with fresh herbs or citrus zest for a contemporary touch.

Why is Pan Sòru slow cooked? 

- To preserve nutritional value Slow cooking is preferred to keep vital nutrients, such as vitamins and antioxidants, intact. This method is particularly effective for preserving water-soluble vitamins such as vitamin C and the B-complex vitamins found in fresh vegetables.

Nutritional Values

Providing precise nutritional values can be challenging as they depend on various factors such as the specific type and brand of ingredients used. . Keep in mind that these are rough estimates and may vary:

Nutritional Values per Serving (Assuming 6 servings):

Chicken (1.5 kg):

- Calories: 1,500

- Protein: 225g

- Fat: 75g

- Carbohydrates: 0g

benefits:

- Rich source of high-quality protein.

- Provides essential amino acids for muscle growth and repair.

Vegetable Oil (2 tablespoons):

- Calories: 240

- Fat: 28g

- Carbohydrates: 0g

- Protein: 0g

benefits:

- Contains healthy fats that support nutrient absorption.

- Source of energy and essential fatty acids.

Onion (1 large):

- Calories: 60

- Protein: 2g

- Fat: 0g

- Carbohydrates: 14g

benefits:

- Rich in antioxidants and anti-inflammatory compounds.

- Provides vitamins C and B6, promoting overall health.

Garlic (3 cloves):

- Calories: 12

- Protein: 0.6g

- Fat: 0g

- Carbohydrates: 3g

benefits:

- Known for its anti-inflammatory and immune-boosting properties.

- Contains allicin, a compound with potential health benefits.

Tomatoes (2 medium):

- Calories: 50

- Protein: 2g

- Fat: 0g

- Carbohydrates: 11g

benefits:

- Excellent source of vitamin C, potassium, and antioxidants.

- May contribute to heart health and reduce the risk of chronic diseases.

Bell Peppers (2 medium):

- Calories: 50

- Protein: 2g

- Fat: 0g

- Carbohydrates: 12g

benefits:

- High in vitamin C and antioxidants.

- Supports eye health and immune function.

Carrots (2 medium):

- Calories: 50

- Protein: 1g

- Fat: 0g

- Carbohydrates: 12g

benefits:

- Rich in beta-carotene, promoting healthy vision.

- Provides vitamins A and K, and antioxidants.

Pumpkin (1 cup, diced):

- Calories: 30

- Protein: 1g

- Fat: 0g

- Carbohydrates: 8g

benefits:

- High in vitamins A and C.

- Contains fiber, supporting digestive health.

Green Beans (1 cup, trimmed):

- Calories: 30

- Protein: 2g

- Fat: 0g

- Carbohydrates: 7g

benefits:

- Good source of vitamins A, C, and K.

- Provides fiber and antioxidants.

Okra (1 cup, sliced):

- Calories: 30

- Protein: 2g

- Fat: 0g

- Carbohydrates: 7g

benefits:

- Rich in fiber, promoting digestive health.

- Contains vitamins C and K, folate, and antioxidants.

Thyme (2 sprigs):

- Calories: 2

- Protein: 0g

- Fat: 0g

- Carbohydrates: 0.5g

benefits:

- Contains compounds with anti-inflammatory and antioxidant properties.

- May have antimicrobial effects.

Bay Leaves (2 leaves):

- Calories: 5

- Protein: 0.1g

- Fat: 0.1g

- Carbohydrates: 1.6g

benefits:

- Rich in vitamins A and C, as well as essential minerals.

- Contains compounds with potential anti-inflammatory benefits.

Paprika (1 teaspoon):

- Calories: 6

- Protein: 0.3g

- Fat: 0.3g

- Carbohydrates: 1.2g

benefits:

- Source of antioxidants, including vitamin C.

- May have anti-inflammatory properties.

Cumin (1 teaspoon):

- Calories: 8

- Protein: 0.4g

- Fat: 0.5g

- Carbohydrates: 1.3g

benefits:

- Contains antioxidants and may have anti-inflammatory effects.

- Source of iron and may aid digestion.

Coriander (1 teaspoon):

- Calories: 5

- Protein: 0.2g

- Fat: 0.3g

- Carbohydrates: 1.1g

benefits:

- Rich in antioxidants and dietary fiber.

- Contains vitamins A, C, and K.

Salt and Pepper (to taste):

- Values vary based on usage.

benefits:

- Essential for flavor enhancement.

- Sodium from salt is necessary for maintaining fluid balance in the body.

Chicken Broth (4 cups):

- Calories: 20

- Protein: 4g

- Fat: 0g

- Carbohydrates: 4g

benefits:

- Provides hydration and essential minerals.

- May support joint health and immune function.

Lime Juice (Juice of 1 lime):

- Calories: 5

- Protein: 0.1g

- Fat: 0g

- Carbohydrates: 2g

benefits:

- Excellent source of vitamin C.

- Adds a burst of citrus flavor and acidity to dishes.

Note: These values are approximate and can vary based on specific ingredients and portion sizes used. It's always a good idea to check the nutritional information on product labels when available for more accurate details.

kirolos

i'm just try to cook new things.

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