Porotos Granados (Chilean Bean & Squash Stew)
A Chilean dinner sized for one person, ready in 32 minutes. Vegan. About 580 kcal and 25 g protein.
Per portion
Calories from protein 18%, carbs 51%, fat 31%. Estimated from the ingredients.
Roughly £1.60 a portion.
Method
- 1
Heat the olive oil in a saucepan and sauté the onion and pepper for 8 minutes until soft and translucent, adding the garlic for the last minute.
- 2
Add the squash, paprika and stock, bring to a simmer, cover and cook for 10–12 minutes until the squash is tender.
- 3
Stir in the beans and sweetcorn and simmer for a further 5 minutes until heated through and the stew has thickened slightly. A bigger batch takes longer to reduce: go by how it looks, not the clock.
- 4
Season to taste with salt and black pepper and scatter with torn basil to serve.
Cook's notes
- Sizes. Vegetables, fruit and eggs are medium unless the recipe says otherwise. A tin is a standard 400g tin.
- Dairy. Salted or unsalted butter both work; with salted, go easy on any extra salt. Use full-fat soured cream, crème fraîche and yoghurt in anything hot, as low-fat versions split.
- Stock. A cube or pot made up as the packet says. Cubes are salty, so taste before adding more salt.
- Heat. Medium means a gentle sizzle, not spitting. High means the oil shimmers before the food goes in. A simmer is a few lazy bubbles, not a rolling boil. Leave the lid off unless the recipe says to cover.
- Pans. A small saucepan is about 16cm and a frying pan about 24cm. Sauces reduce faster in a wider pan, so go by how it looks rather than the clock.
- Doneness. Chicken and turkey should reach 75°C in the thickest part, pork 65 to 70°C, and beef steak 55°C for medium-rare. Rest steaks and chops for a few minutes before slicing.
- Finishing. Taste before serving. Most dishes want a pinch more salt, and a squeeze of lemon or a splash of vinegar lifts anything rich.
- Leftovers. Cool quickly, cover and keep in the fridge for up to 2 days, then reheat until piping hot. Cooked rice keeps for 1 day and should only be reheated once.
solosupper.co.uk/recipes/porotos-granados-chilean-bean-and-squash-stew/
