Real African Dishes: [MC-AllEthnic-Recipes] Chilean Bean and Pumpkin Dish - Porotos con Mazmorra ; 39g Carbohydrate; 9g Dietary Fiber

Wednesday, November 23, 2011

[MC-AllEthnic-Recipes] Chilean Bean and Pumpkin Dish - Porotos con Mazmorra ; 39g Carbohydrate; 9g Dietary Fiber

* Exported from MasterCook *

Chilean Bean and Pumpkin Dish - Porotos con Mazmorra

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 15%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 onion -- chopped
2 garlic cloves -- chopped
4 tomatoes -- chopped
1 teaspoon paprika
1/2 teaspoon cumin seeds
1 can flageolet -- or white kidney beans
1 can sweet corn -- drained
2 cups pumpkin -- cut into small chunks and parboiled
2 tablespoons basil -- chopped
To moisten: -- a mix of water and milk, as needed
1 tablespoon oil -- to 2 tablespoons, or as needed
salt & freshly ground pepper -- to taste

Saute the onion in a pan and when it is soft, add the garlic and the tomatoes, paprika and cumin seeds. Cook for a further minute or so.

Next, put the beans and the sweetcorn into the pan. When these are warmed through, add the parboiled pumpkin pieces and a little water/milk mix. Stir well.

Cook for 5 minutes or until everything is soft. Then lightly mash the ingredients together with the back of a wooden spoon or potato masher. Season, and add half the basil; stir. Add more liquid as required to get the consistency you prefer.

Cook over low heat and, when hot, scatter the basil on top. Serve with mashed or baked potatoes.

Serves 4 to 6

AuthorNote: 'Porotos' means beans in South America. This dish from Chile is a variant of many similar dishes in the region using the local staples beans, pumpkin and sweetcorn.

Cuisine:
"LatinAmerican/Hispanic"
Source:
"One World Vegetarian Cookbook by Troth Wells, 2011"
S(Formatted by Chupa Babi):
"Nov 2011"
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Per Serving (excluding unknown items): 224 Calories; 4g Fat (14.5% calories from fat); 12g Protein; 39g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 20mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 1419 0 0 0 0 0 0