Monday, May 11, 2015

Ecuadorian Bean Stew - Menestra de Frejol

Bean stew is very delicious and can be used as an accompaniment to many dishes.

It can also be eaten alone.

The beans have carbohydrates, proteins, vitamins, minerals and dietary fiber, not to mention having a low fat content.

In Ecuador the bean stew is usually eaten with rice and some fried ripe plantain banana.

Depending on the region where you are, people also add meat or fish to the dish.

In Guayaquil, Ecuador’s largest city, the dish is called Sota, Caballo y Rey, or jack, queen and king, from the playing cards.

The dish includes rice, bean stew and fried meat.

In Guayaquil the dish is eaten with patacones, or fried green plantain bananas, instead of fried ripe plantain banana

Patacones are also called tostones or fritos in other parts of Latin America.

Ecuadorian Bean Stew

1 pound of fresh beans (I use kidney beans but you can use any kind you prefer)
1 small green plantain banana
1 small chopped onion
1 scallion, chopped
1 tablespoon of chopped cilantro
2 tablespoons of oil
salt to taste
½ teaspoon of cumin
1 clove of garlic, minced


1) In a saucepan heat the oil in a low flame, add the onion, garlic, scallions and stir everything so it does not burn.

2) Chop green plantain banana (peel it under running water or it’ll leave your hands sticky) into small squares and add it to the mix in the saucepan.

3) Add salt, cumin, coriander, fresh beans and water until it covers all the above ingredients. (I you use dry beans they’ll need more time to cook and remember to put them into water the day before.)

4) Cook until the beans are completely soft, if necessary increase a little more water if you want to cook in less time can do it in a pressure cooker.

5) Serve with rice and fried ripe plantain bananas.


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