Discover the delicious Puchero Canario, a traditional stew from the Canary Islands. This hearty dish combines tender meat, nutritious vegetables, and hearty chickpeas for a comforting and flavorful meal. Perfect for a family dinner, this recipe will transport you to the sunny Canary Islands with every bite. Follow our easy step-by-step guide to create this authentic and satisfying stew at home.

Ingredients:

- 500g beef stew meat, cut into cubes

- 200g pork ribs, cut into pieces

- 1 chorizo sausage, sliced

- 1 large onion, chopped

- 3 garlic cloves, minced

- 2 large carrots, peeled and sliced

- 1 bell pepper, chopped

- 2 large potatoes, peeled and cubed

- 1 cup dried chickpeas, soaked overnight and drained

- 1 can (400g) diced tomatoes

- 1 bay leaf

- 1 tsp paprika

- 1/2 tsp cumin

- Salt and pepper to taste

- 2 tbsp olive oil

- Fresh parsley, chopped (for garnish)

Instructions:

Prepare the Ingredients:

  - In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, cooking until softened and fragrant.

Brown the Meat:

  - Add the beef stew meat and pork ribs to the pot. Cook until browned on all sides.

Add Chorizo and Vegetables:

  - Stir in the sliced chorizo sausage, carrots, and bell pepper. Cook for a few minutes until the vegetables begin to soften.

Simmer the Stew:

  - Add the cubed potatoes, soaked chickpeas, diced tomatoes, bay leaf, paprika, cumin, salt, and pepper. Pour in enough water to cover the ingredients. Bring to a boil, then reduce heat to low and let simmer for 1.5 to 2 hours, or until the meat is tender and the chickpeas are cooked through.

Finish and Serve:

  - Check the seasoning and adjust with more salt and pepper if needed. Remove the bay leaf. Garnish with fresh parsley before serving.

Enjoy your homemade Puchero Canario with crusty bread or a side salad for a complete meal.

Nutritional Values:

Beef Stew Meat (500g):

   - Calories: 250 kcal

   - Protein: 26g

   - Fat: 20g

   - Carbohydrates: 0g

Benefits:

   - Rich in high-quality protein essential for muscle growth and repair.

   - Provides iron, which is crucial for oxygen transport and energy levels.

Pork Ribs (200g):

   - Calories: 300 kcal

   - Protein: 25g

   - Fat: 25g

   - Carbohydrates: 0g

Benefits:

   - Contains protein for muscle development and maintenance.

   - High in B vitamins, especially B12, which supports energy production and brain health.

Chorizo Sausage (1):

   - Calories: 350 kcal

   - Protein: 20g

   - Fat: 30g

   - Carbohydrates: 1g

Benefits:

   - Adds flavor and protein to the dish.

   - Provides essential fats and vitamins like B12 and zinc.

Onion (1 large):

   - Calories: 40 kcal

   - Protein: 1g

   - Fat: 0.1g

   - Carbohydrates: 10g

Benefits:

   - Rich in antioxidants and sulfur compounds that support heart health.

   - Contains vitamin C, which boosts the immune system.

Garlic (3 cloves):

   - Calories: 150 kcal

   - Protein: 6g

   - Fat: 0.5g

   - Carbohydrates: 33g

Benefits:

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

   - Contains allicin, which can help reduce blood pressure and cholesterol.

Carrots (2 large):

   - Calories: 41 kcal

   - Protein: 0.9g

   - Fat: 0.2g

   - Carbohydrates: 10g

Benefits:

   - High in beta-carotene, which converts to vitamin A for eye health.

   - Good source of fiber, aiding digestion.

Bell Pepper (1):

   - Calories: 20 kcal

   - Protein: 1g

   - Fat: 0.2g

   - Carbohydrates: 6g

Benefits:

   - Rich in vitamins A and C, which support immune function and skin health.

   - Contains antioxidants that help fight inflammation.

Potatoes (2 large):

   - Calories: 77 kcal

   - Protein: 2g

   - Fat: 0.1g

   - Carbohydrates: 17g

Benefits:

   - Provide a good source of vitamin C, potassium, and dietary fiber.

   - Useful for energy due to high carbohydrate content.

Chickpeas (1 cup):

   - Calories: 164 kcal

   - Protein: 9g

   - Fat: 2.6g

   - Carbohydrates: 27g

Benefits:

   - High in protein and fiber, aiding in digestion and weight management.

   - Provides essential vitamins and minerals like folate, iron, and magnesium.

Diced Tomatoes (1 can):

   - Calories: 18 kcal

   - Protein: 1g

   - Fat: 0.2g

   - Carbohydrates: 4g

Benefits:

   - High in lycopene, an antioxidant linked to reduced risk of certain cancers.

   - Good source of vitamins C and A.

Bay Leaf (1):

   - Calories: 313 kcal

   - Protein: 7g

   - Fat: 8g

   - Carbohydrates: 75g

Benefits:

   - Contains antioxidants and essential oils that aid in digestion and improve flavor.

Paprika (1 tsp):

   - Calories: 282 kcal

   - Protein: 14g

   - Fat: 13g

   - Carbohydrates: 54g

Benefits:

   - Rich in vitamin A and antioxidants, supporting eye health and immunity.

Cumin (1/2 tsp):

   - Calories: 375 kcal

   - Protein: 17g

   - Fat: 22g

   - Carbohydrates: 44g

Benefits:

   - Contains iron and other minerals beneficial for digestion and metabolism.

Olive Oil (2 tbsp):

   - Calories: 884 kcal

   - Protein: 0g

   - Fat: 100g

   - Carbohydrates: 0g

Benefits:

   - High in monounsaturated fats, supporting heart health.

   - Contains antioxidants and anti-inflammatory compounds.

Fresh Parsley (for garnish):

   - Calories: 36 kcal

   - Protein: 3g

   - Fat: 0.8g

   - Carbohydrates: 6g

Benefits:

   - Rich in vitamins A, C, and K, which support immune function, skin health, and blood clotting.

   - Contains antioxidants and can help improve digestion.

This nutritional breakdown highlights the key health benefits of each ingredient, making Puchero Canario not only a delicious but also a nutritious choice.