Embark on a culinary adventure through Guatemala with our simple yet delicious Pepian stew recipe. This cherished national dish encapsulates the essence of Guatemalan cuisine, offering a hearty and flavorful experience that's perfect for sharing.

Rooted in Mayan traditions and influenced by Spanish and indigenous cultures, Pepian holds a special place in Guatemala's culinary heritage. It is celebrated for its rich flavors and cultural significance, often enjoyed during festive gatherings and family celebrations.

The heart of Pepian lies in its ingredients—a blend of tender chicken (or pork), tomatoes, chiles (like ancho or pasilla), onions, sesame seeds, pumpkin seeds, cinnamon, achiote, and cilantro. These elements come together to create a velvety sauce that is both aromatic and comforting.

Our Pepian recipe provides a detailed step-by-step guide, making it accessible to both experienced chefs and kitchen novices. From simmering the meat to roasting seeds and charring vegetables, each step is carefully crafted to ensure a flavorful and satisfying stew.

While traditionally made with chicken, Pepian offers versatility—it can be prepared with beef or as a vegetarian option with an assortment of vegetables. Serve it with white rice, tortillas, avocado, and black beans for a complete and wholesome meal.

Ingredients:

- Chicken or pork (cut into pieces)

- Assorted vegetables (such as carrots, potatoes, green beans)

- Onion (diced)

- Garlic cloves (minced)

- Ground pumpkin seeds

- Ground sesame seeds

- Chicken or vegetable broth

- Spices (such as cumin, coriander, cloves)

- Salt and pepper to taste

- Cooking oil

Instructions:

1. In a large pot, heat some cooking oil over medium heat.

2. Add the diced onion and minced garlic. Sauté until the onion is translucent and the garlic is fragrant.

3. Add the chicken or pork pieces and cook until they are browned on all sides.

4. Add the ground pumpkin seeds and ground sesame seeds to the pot. Stir to combine with the meat and onion mixture.

5. Pour in enough chicken or vegetable broth to cover the ingredients. The broth adds flavor and helps create a stew-like consistency.

6. Add your choice of spices, such as cumin, coriander, and cloves. These spices will add depth and richness to the flavor of the stew.

7. Cover the pot and let the mixture simmer on low heat for about 30-40 minutes, or until the meat is cooked through and tender.

8. While the stew is simmering, prepare the assorted vegetables. Peel and chop carrots and potatoes into bite-sized pieces, and trim the green beans.

9. Add the chopped vegetables to the stew and continue simmering until they are cooked to your desired level of tenderness.

10. Stir the stew occasionally and adjust the seasoning with salt and pepper according to your taste.

11. Once the stew is fully cooked and the flavors have melded together, it's ready to be served.

Serving:

- Serve Pepian hot with a side of cooked rice.

- You can garnish with chopped cilantro or parsley for added freshness and color.

Pepian de Pollo offers nutritional benefits such as protein from chicken, vitamins and antioxidants from tomatoes and chiles, healthy fats from sesame and pumpkin seeds, and fiber from vegetables. It's a wholesome meal that nourishes the body while delighting the taste buds with Guatemala's vibrant flavors.

Nutrition Value

1- Chicken or pork (cut into pieces):

 - Calories: Chicken - 165 kcal, Pork - 220 kcal

 - Carbohydrates: Chicken - 0g, Pork - 0g

 - Protein: Chicken - 31g, Pork - 25g

 - Fat: Chicken - 3.6g, Pork - 15g

 - Sodium: Chicken - 74mg, Pork - 63mg

 - Cholesterol: Chicken - 85mg, Pork - 73mg

 - Vitamins: Chicken - Vitamin B6, B12, Zinc, Pork - Vitamin B6, B12, Zinc

 - Minerals: Chicken - Iron, Magnesium, Phosphorus, Pork - Iron, Magnesium, Phosphorus

 - Nutritional benefits: High in protein, essential vitamins, and minerals for muscle growth and repair.

2- Assorted vegetables (such as carrots, potatoes, green beans):

 - Calories: 90 kcal

 - Carbohydrates: 21g

 - Protein: 3g

 - Fat: 0.5g

 - Sodium: 20mg

 - Cholesterol: 0mg

 - Vitamins: Vitamin A, C, K

 - Minerals: Potassium, Magnesium, Iron

 - Nutritional benefits: Rich in fiber, vitamins, and antioxidants for overall health and immune support.

3- Onion (diced):

 - Calories: 44 kcal

 - Carbohydrates: 10g

 - Protein: 1g

 - Fat: 0g

 - Sodium: 4mg

 - Cholesterol: 0mg

 - Vitamins: Vitamin C, B6

 - Minerals: Potassium, Phosphorus

 - Nutritional benefits: Low in calories, good source of antioxidants and anti-inflammatory compounds.

4- Garlic cloves (minced):

 - Calories: 4 kcal

 - Carbohydrates: 1g

 - Protein: 0.2g

 - Fat: 0g

 - Sodium: 1mg

 - Cholesterol: 0mg

 - Vitamins: Vitamin C, B6

 - Minerals: Calcium, Iron, Potassium

 - Nutritional benefits: Contains allicin, a compound with potential health benefits including immune system support.

5- Ground pumpkin seeds:

 - Calories: 125 kcal

 - Carbohydrates: 3g

 - Protein: 5g

 - Fat: 11g

 - Sodium: 2mg

 - Cholesterol: 0mg

 - Vitamins: Vitamin K, E

 - Minerals: Magnesium, Phosphorus, Zinc

 - Nutritional benefits: High in healthy fats, protein, and essential minerals for heart and bone health.

6- Ground sesame seeds:

 - Calories: 52 kcal

 - Carbohydrates: 2g

 - Protein: 2g

 - Fat: 4.5g

 - Sodium: 1mg

 - Cholesterol: 0mg

 - Vitamins: Vitamin B6, E

 - Minerals: Calcium, Iron, Magnesium

 - Nutritional benefits: Good source of antioxidants, calcium, and beneficial fats for skin and bone health.

7- Chicken or vegetable broth:

 - Calories: Chicken - 15 kcal, Vegetable - 10 kcal

 - Carbohydrates: Chicken - 1g, Vegetable - 2g

 - Protein: Chicken - 2g, Vegetable - 0g

 - Fat: Chicken - 1g, Vegetable - 0g

 - Sodium: Chicken - 450mg, Vegetable - 900mg

 - Cholesterol: Chicken - 5mg, Vegetable - 0mg

 - Vitamins: Chicken - Vitamin A, C, B6, Vegetable - Vitamin A, C, B6

 - Minerals: Chicken - Calcium, Iron, Magnesium, Vegetable - Calcium, Iron, Magnesium

 - Nutritional benefits: Provides hydration, essential nutrients, and flavor to dishes.

8- Spices (such as cumin, coriander, cloves):

 - Calories: Varies (negligible in typical serving sizes)

 - Carbohydrates: Varies

 - Protein: Varies

 - Fat: Varies

 - Sodium: Varies

 - Cholesterol: 0mg

 - Vitamins: Varies (may contribute to overall vitamin intake)

 - Minerals: Varies (may contribute to overall mineral intake)

 - Nutritional benefits: Often used for flavor without significant caloric or nutrient impact.

9- Salt and pepper to taste:

 - Calories: Varies (negligible in typical serving sizes)

 - Carbohydrates: Varies

 - Protein: Varies

 - Fat: Varies

 - Sodium: Varies based on usage

 - Cholesterol: 0mg

 - Vitamins: 0mg

 - Minerals: Sodium (from salt)

 - Nutritional benefits: Enhances flavor but should be used in moderation due to sodium content.

10- Cooking oil:

 - Calories: Varies (depending on type and quantity used)

 - Carbohydrates: 0g

 - Protein: 0g

 - Fat: Varies (typically high in unsaturated fats)

 - Sodium: 0mg

 - Cholesterol: 0mg

 - Vitamins: Varies (some oils may contain vitamin E)

 - Minerals: Varies

 - Nutritional benefits: Provides essential fats for cooking and flavor but should be used sparingly for optimal health.

Keep in mind that these values are approximate and can vary based on factors such as the specific type and brand of ingredients used, cooking methods, and portion sizes. If you're looking for more accurate nutritional information, you might consider using a nutritional calculator or food tracking app that allows you to input specific quantities and brands of ingredients used in your recipe.

If you're looking for more detailed instructions, variations, or videos on how to make Pepian, you can search on popular search engines like Google or Bing. Simply enter keywords like "Pepian recipe" or "Guatemalan Pepian stew" to find a wide range of resources and tutorials to suit your preferences and dietary requirements.