Indulge in the rich flavors of Chilean cuisine with Porotos Granados, a beloved traditional dish that embodies the essence of South American comfort food. This rustic stew celebrates the bounty of the harvest season, featuring tender cranberry beans, ripe tomatoes, sweet corn, and a medley of aromatic herbs and spices. Slow-cooked to perfection, Porotos Granados offers a delightful fusion of savory and sweet notes, accented by the subtle warmth of paprika and cumin.

Served piping hot, this wholesome dish is a staple at family gatherings and festive occasions throughout Chile. Its vibrant colors and robust flavors evoke a sense of nostalgia, harking back to simpler times and cherished culinary traditions. Whether enjoyed as a hearty main course or a satisfying side dish, Chilean Porotos Granados promises a taste of authentic South American gastronomy that will leave you craving more.

Here's a traditional recipe for Chilean Porotos Granados:

Ingredients:

• 2 cups fresh cranberry beans (or dried beans, soaked overnight)
• 1 small pumpkin, diced into 1-inch cubes
• 2 ears of corn, kernels removed
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 1 tablespoon paprika
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 4 cups vegetable or chicken broth
• 1/4 cup fresh basil leaves, chopped
• 2 tablespoons olive oil

Instructions:

1- If using dried beans, drain and rinse them after soaking overnight. If using fresh cranberry beans, shell and rinse them.

2- In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until softened and fragrant, about 3-4 minutes.

3- Add the diced pumpkin to the pot and cook for another 5 minutes, stirring occasionally.

4- Stir in the diced tomatoes, paprika, ground cumin, salt, and pepper. Cook for an additional 2 minutes.

5- Add the fresh cranberry beans (or soaked dried beans) to the pot, along with the vegetable or chicken broth. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, or until the beans are tender.

6- Once the beans are cooked, add the corn kernels to the pot and simmer for another 5-10 minutes, until the corn is tender.

7- Taste and adjust seasoning if necessary. If the stew is too thick, you can add more broth or water to reach your desired consistency.

8- Just before serving, stir in the chopped fresh basil leaves for a burst of freshness and flavor.

9- Serve the Chilean Porotos Granados hot, garnished with additional basil leaves if desired. Enjoy this hearty stew as a main course or accompanied by crusty bread for a satisfying meal.

Nutritional Values:

Here are approximate nutritional values for the main ingredients used in Chilean Porotos Granados:

Fresh Cranberry Beans (1 cup cooked):

• Calories: 225
• Protein: 15g
• Carbohydrates: 40g
• Fiber: 15g
• Fat: 1g

benefits:

• Rich source of protein, essential for muscle repair and growth.
• High in dietary fiber, promoting digestive health and regulating blood sugar levels.
• Contains various vitamins and minerals such as folate, iron, and magnesium, supporting overall health and well-being.

Pumpkin (1 cup, diced):

• Calories: 30
• Protein: 1g
• Carbohydrates: 8g
• Fiber: 1g
• Fat: 0g

benefits:

• Low in calories and fat, making it a great choice for weight management.
• High in vitamin A, promoting good vision and immune function.
• Contains antioxidants like beta-carotene, which may help reduce the risk of chronic diseases.

Corn Kernels (1 cup):

• Calories: 130
• Protein: 5g
• Carbohydrates: 29g
• Fiber: 3.5g
• Fat: 2g

benefits:

• Good source of fiber, aiding in digestion and promoting feelings of fullness.
• Provides essential vitamins and minerals such as vitamin C, thiamine, and folate.
• Contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health.

Onion (1 medium onion, chopped):

• Calories: 44
• Protein: 1g
• Carbohydrates: 10g
• Fiber: 2g
• Fat: 0g

benefits:

• Rich in antioxidants like quercetin, which may have anti-inflammatory and anti-cancer properties.
• Contains prebiotic fibers that support gut health and beneficial bacteria in the digestive system.
• Provides vitamins C and B6, as well as potassium, contributing to overall health and immunity.

Garlic (1 clove):

• Calories: 4
• Protein: 0.2g
• Carbohydrates: 1g
• Fiber: 0.1g
• Fat: 0g

benefits:

• Known for its potent medicinal properties, including anti-inflammatory and antibacterial effects.
• Contains sulfur compounds like allicin, which may help lower cholesterol levels and reduce the risk of heart disease.
• May boost immune function and help combat common illnesses like colds and flu.

Tomato (1 medium tomato):

• Calories: 22
• Protein: 1g
• Carbohydrates: 5g
• Fiber: 1g
• Fat: 0g

benefits:

• Excellent source of vitamin C, an antioxidant that supports immune function and skin health.
• Rich in lycopene, a powerful antioxidant associated with a reduced risk of certain cancers and heart disease.
• Contains potassium, which helps regulate blood pressure and fluid balance in the body.

Basil Leaves (1/4 cup, chopped):

• Calories: 1
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 0g

benefits:

• Packed with essential nutrients like vitamin K, which is important for bone health and blood clotting.
• Contains compounds with anti-inflammatory and antibacterial properties, supporting overall health.
• Adds flavor and aroma to dishes without adding extra calories or sodium.

Olive Oil (2 tablespoons):

• Calories: 239
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 27g

benefits:

• Healthy monounsaturated fats may help reduce the risk of heart disease by improving cholesterol levels.
• Rich in antioxidants like vitamin E, protecting cells from damage caused by free radicals.
• Contains anti-inflammatory compounds that may help reduce inflammation and promote overall health.

These values are approximate and can vary based on factors such as specific varieties of ingredients used and cooking methods.