Chilean Bean Stew
Stews – Vegetarian
From Moosewood Restaurant New Classics cookbook
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Posted by Scarehaircare
June 1, 2009
Moosewood Notes: The traditional name for the dish is Porotos Granados. It’s a very popular stew in Chile where it’s made with fresh corn and fresh ivory or red beans from the farmers’ markets. Serve topped with cheddar cheese, accompanied with a green salad and freshly baked cornbread.
My notes: I didn’t think a stew could taste summery – this one does. Good with frozen corn, fabulous with fresh. I served this with Maple Cornbread from Cooking Light. I pureed some of the butternut squash with the corn which I think made for wonderful flavors and texture.
2 Tablespoons Vegetable oil
2 cups chopped onions
4 garlic cloves, minced
1 ½ teaspoons salt
½ teaspoon freshly ground pepper
1/8 to ¼ teaspoon cayenne
3 cups water
4 cups peeled, seeded, and cubed butternut squash (about 3 pounds)
3 Cups fresh or frozen corn kernels
3 Cups cooked red pinto beans
½ cup chopped fresh basil
Heat the oil in a large soup pot. Add the onions, garlic, salt, black pepper, and cayenne and sauté on medium heat for 5 minutes. Add the water and the squash, cover, bring to a boil; then reduce the heat and simmer for 10 minutes. Stir in 1 Cup of the corn and all of the beans and basil. Cover and continue to simmer for another 5-10 minutes until the squash is soft.
Ladle 2 cups of broth from the stew into a blender. Add the remaining 2 cups of corn and puree until smooth. Stir the pureed corn back into the stew.
Gently reheat before serving, if necessary.
Per 16 oz serving: 330 calories, 12.1 g protein, 6.4 g fat, 65.5 g carbs, 0 mg cholesterol, 618.1 mg sodium, 10.4 g fiber
Maple Corn Bread
from Cooking Light
posted by Scarehaircare
June 1, 2009
My notes: I loved this maple flavor with the Chilean Bean Stew. I subbed regular cornmeal for the masa harina and left out the jalapeno. The kids scarfed this warm from the oven and pronounced it a definite 'do-again'.
1 teaspoon vegetable oil
1 1/2 cups all-purpose flour
3/4 cup masa harina
3/4 cup yellow cornmeal
1 tablespoon baking powder
1 teaspoon fine sea salt
1 1/2 cups water
1/3 cup maple syrup
5 tablespoons butter, melted
1 jalapeño pepper, finely chopped
Preheat oven to 350°.
Coat a 9-inch cast-iron skillet with oil. Place in oven for 10 minutes.
Lightly spoon flour and masa harina into dry measuring cups; level with a knife. Combine flour, masa harina, cornmeal, baking powder, and salt in a large bowl, stirring well with a whisk.
Combine water and remaining ingredients in a small bowl, stirring with a whisk. Add water mixture to flour mixture, stirring until moist. Spoon batter into preheated pan.
Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean. Remove corn bread from pan; cool completely on a wire rack.
Yield: 12 servings
CALORIES 184 (27% from fat); FAT 5.6g (sat 3.1g,mono 1.6g,poly 0.6g); IRON 1.4mg; CHOLESTEROL 13mg; CALCIUM 62mg; CARBOHYDRATE 31.5g; SODIUM 342mg; PROTEIN 3g; FIBER 1.2g
Cooking Light, NOVEMBER 2002