Porotos con cochayuyo is a traditional dish of Mapuche origin. It likely developed from the exchange of products between coastal Mapuches (lafkenches) and inland Mapuches (huilliches).
How to Make Porotos con Cochayuyo?
This dish uses traditional “porotos burros” (a type of bean common in southern Chile), combined with cooked and chopped cochayuyo (a type of seaweed), along with thyme, garlic, and celery for seasoning.
Nutritional Facts
Each serving of beans with seaweed contains approximately 350 kcal, 15 g of protein, 7 g of total fats (1.5 g of saturated fats), 10 mg of cholesterol, 50 g of carbohydrates (8 g of sugars), and 500 mg of sodium.
Porotos con Cochayuyo Recipe
Preparation Time: 12 hours
Cooking Time: 2 hours
Servings: 4 people
Ingredients
- 600 g of cochayuyo
- 500 g of white beans
- 3 sprigs of thyme
- 2 garlic cloves
- 2 celery stalks
- 1 liter of water
- 1 grated carrot
- 1 teaspoon of oregano
- ½ large onion
- ½ red bell pepper
- Salt to taste
Preparation Steps
- Soak the porotos burros in a large bowl of cold water overnight. Discard the soaking water, place the beans in a large pot, cover with salted water, and cook over medium-high heat for 60 to 90 minutes, until soft and fully cooked.
- In a medium skillet, sauté sliced onion, crushed garlic, chopped celery, grated carrot, thyme, red bell pepper, and oregano for 5 to 8 minutes, stirring with a wooden spoon until the onion is translucent. Add this sofrito to the pot with the beans and stir gently to combine.
- If using pre-cooked cochayuyo, chop it into small cubes and add it to the pot. Stir and cook over medium heat for 10 to 15 minutes. If using dried cochayuyo, boil it in water for about 45 minutes, then chop it and proceed as above. Serve the porotos con cochayuyo hot, garnished with freshly chopped parsley.
Benefits and Properties
This dish is high in fiber, which helps regulate cholesterol levels, reducing the risk of cardiovascular diseases. Its potassium content also supports healthy blood pressure, making it suitable for individuals with hypertension. Beans are naturally rich in iron, which prevents anemia, while the vitamin C content enhances iron absorption in the body.
Did You Know?
Porotos con cochayuyo is a quintessential Mapuche “mar y tierra” (sea and land) dish. It combines ingredients from the sea (cochayuyo) and the land (beans), making it a cherished staple of rural Chilean cuisine.
