Indulge in the heartwarming flavors of Chile with Charquicán, a beloved traditional dish that embodies comfort and tradition. This rustic stew features a delightful blend of tender beef or pork, seasonal vegetables like potatoes, squash, and corn, all simmered together in a flavorful broth infused with aromatic herbs and spices. The name "Charquicán" originates from the Quechua word "charqui," referring to dried meat, a nod to its historical roots. Whether enjoyed as a hearty main course or a satisfying side dish, Charquicán invites you to savor the rich culinary heritage of Chile with each spoonful.

Here's a traditional recipe for Chilean Charquicán:

Ingredients:

• 1 lb (450g) beef or pork, diced into small cubes
• 2 tablespoons vegetable oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 tomatoes, diced
• 2 potatoes, peeled and diced
• 1 cup diced pumpkin or squash
• 1 cup corn kernels (fresh or frozen)
• 1 cup green beans, chopped
• 1 cup peas (fresh or frozen)
• 4 cups beef or vegetable broth
• Salt and pepper to taste
• 1 teaspoon paprika (optional)
• 1 teaspoon cumin (optional)
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1- In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the diced beef or pork and brown it on all sides. Remove the meat from the pot and set it aside.

2- In the same pot, add the chopped onion and garlic. Sauté until the onion is translucent and fragrant, about 3-4 minutes.

3- Add the diced tomatoes to the pot and cook for another 2-3 minutes until they begin to soften.

4- Return the browned meat to the pot. Add the diced potatoes, pumpkin, corn, green beans, and peas.

5- Pour in the beef or vegetable broth, ensuring that the vegetables and meat are fully submerged. Season with salt, pepper, paprika, and cumin, if using.

6- Bring the stew to a boil, then reduce the heat to low and let it simmer, covered, for about 30-40 minutes or until the vegetables are tender and the meat is cooked through.

7- Once the Charquicán is ready, taste and adjust the seasoning if needed. Serve hot, garnished with fresh chopped parsley.

8- Enjoy your delicious Chilean Charquicán as a comforting and satisfying meal!

Feel free to adjust the ingredients or seasonings according to your taste preferences. This hearty stew pairs well with a slice of crusty bread or a side of rice.

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the main ingredients in Chilean Charquicán, per serving (based on a typical recipe serving 4 people):

Beef or Pork (1 lb / 450g):

• Calories: 600-800 kcal
• Protein: 60-80g
• Fat: 40-60g
• Carbohydrates: 0g

benefits:Excellent source of protein, iron, and B vitamins, important for muscle health and energy production.

Vegetable Oil (2 tablespoons):

• Calories: 240 kcal
• Fat: 28g
• No significant protein or carbohydrates

benefits:Provides healthy fats, essential for brain function and nutrient absorption.

Onion (1 medium):

• Calories: 40 kcal
• Protein: 1g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g

benefits:Rich in antioxidants and flavonoids, onions have anti-inflammatory properties and may support heart health.

Garlic (2 cloves):

• Calories: 10 kcal
• Protein: 0.5g
• Fat: 0g
• Carbohydrates: 2g

benefits:Contains allicin, a compound with antibacterial and antiviral properties. Garlic also supports immune function and heart health.

Tomatoes (2 medium):

• Calories: 50 kcal
• Protein: 2g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g

benefits:High in vitamin C, potassium, and antioxidants like lycopene, tomatoes promote healthy skin, heart, and immune system.

Potatoes (2 medium):

• Calories: 220 kcal
• Protein: 5g
• Fat: 0g
• Carbohydrates: 50g
• Fiber: 5g

benefits:Good source of carbohydrates for energy, plus vitamin C, potassium, and fiber for digestion and heart health.

Pumpkin/Squash (1 cup):

• Calories: 30 kcal
• Protein: 1g
• Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g

benefits:Packed with vitamins A and C, as well as fiber and antioxidants, promoting eye health and immunity.

Corn (1 cup):

• Calories: 120 kcal
• Protein: 4g
• Fat: 1.5g
• Carbohydrates: 27g
• Fiber: 3g

benefits:Provides fiber for digestion, along with vitamins B and E, and antioxidants like lutein and zeaxanthin for eye health.

Green Beans (1 cup):

• Calories: 30 kcal
• Protein: 2g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 3g

benefits:Low in calories and high in fiber, green beans support digestive health and provide essential nutrients like vitamin K and folate

Peas (1 cup):

• Calories: 120 kcal
• Protein: 8g
• Fat: 0.5g
• Carbohydrates: 21g
• Fiber: 8g

benefits:Rich in protein, fiber, and micronutrients like vitamins A, C, and K, peas support muscle growth and immune function.

Beef or Vegetable Broth (4 cups):

• Calories: 20-40 kcal
• Protein: 1-2g
• Fat: 0-2g
• Carbohydrates: 1-2g

benefits:Hydrating and may contain electrolytes. Also provides a warm, comforting base for soups and stews.

Please note that these values are approximate and can vary based on factors like specific ingredients used and cooking methods. Additionally, the seasoning ingredients like salt, pepper, and optional spices are not included in the breakdown.