Black bean and pumpkin stew
Total time14 h 50 min Preparation and possible waiting 12 h 20 min · Cooking 2 h 30 min How this time is calculated
Preparation and possible waiting: 12 h 20 min · Cooking: 2 h 30 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 14 h 50 min Preparation and possible waiting 12 h 20 min · Cooking 2 h 30 min How this time is calculated
Preparation and possible waiting: 12 h 20 min · Cooking: 2 h 30 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 26 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Stew
Lunch · Dinner
More than 2 hours
Method
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Soak the black beans in 1500 g water for 12 hours. Drain, discard the water and rinse.
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Put the beans in a saucepan with the roughly cut carrot, onion and green pepper, garlic, bay leaf, 20 g oil, 2 g salt and 1500 g fresh water. Boil vigorously for 30 minutes, then simmer for 70–100 minutes until tender, adding hot water if needed.
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Remove the bay leaf. Lift out the vegetables and blend with a little broth and the choricero pepper paste. Return all the purée to the stew and cook for another 5 minutes.
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Cut the pumpkin into 1.5 cm cubes. Sauté in the remaining 20 g oil with the reserved gram of salt for 4 minutes.
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Cover and cook over a medium-low heat for another 8–10 minutes, moving occasionally, until tender inside.
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Divide the beans between four bowls, top with the pumpkin and finish with chopped parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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