Bean and Pumpkin Stew

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Bean and Pumpkin Stew
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Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
368
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie368 kcal(18 %)
Protein15.22 g(16 %)
Fat20.54 g(18 %)
Carbohydrates32.67 g(22 %)
Sugar added0 g(0 %)
Roughage8.74 g(29 %)
Vitamin A47.87 mg(5,984 %)
Vitamin D0.1 μg(1 %)
Vitamin E0.55 mg(5 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.15 mg(14 %)
Niacin4.74 mg(40 %)
Vitamin B₆0.31 mg(22 %)
Folate158.96 μg(53 %)
Pantothenic acid0.59 mg(10 %)
Biotin1.41 μg(3 %)
Vitamin B₁₂0.07 μg(2 %)
Vitamin C15.61 mg(16 %)
Potassium693 mg(17 %)
Calcium69.99 mg(7 %)
Magnesium62.93 mg(21 %)
Iron3.81 mg(25 %)
Iodine0.21 μg(0 %)
Zinc1.71 mg(21 %)
Saturated fatty acids3.41 g
Cholesterol11.41 mg

Ingredients

for
4
Ingredients
4 tablespoons achiote oil
3 tablespoons onions (chopped)
¼ cup red Bell pepper (sliced)
4 tablespoons sofrito
1 clove garlic (chopped)
1 can Kidney beans (rinsed and drained)
1 cup water
1 teaspoon Onion powder
1 Black pepper
½ cup Tomato sauce
1 cube beef Bouillon
Optional
2 tablespoons salted fatback
0.333 cup ham
¼ cup Butternut squash (cut into cubes)
1 pinch oregano
1 pinch chopped cilantro
How healthy are the main ingredients?
Kidney beanshamonionButternut squashgarlicoregano

Preparation steps

1.
Heat a skillet over medium heat. Add the oil, fatback and ham. Cook for 2 to 3 minutes until browned.
2.
Add the onion and saute for about 1 to 2 minutes until translucent. Add the red pepper and continue to cook for another 1 to 2 minutes. Mix in the sofrito and let simmer about 5 minutes or until it begins to thicken.
3.
Add the garlic and cook for about 1 minute. Add the beans and water and bring back to a simmer. Add the onion powder, black pepper and tomato sauce. Turn the heat down to low, cover and let simmer for about 10 minutes.
4.
Add squash, beef boullion and oregano. Stir, cover and simmer for another 15 minutes. Add the cilantro and serve.