Pan & Wok
Pochas a la Navarra
AI-generated serving image
This image was created with the help of artificial intelligence and serves as visual inspiration or a serving suggestion. The actual result may vary depending on the ingredients, quantities and preparation used.
Pochas are light beans that are harvested before they dry out completely. Cooked with vegetables, the result is a surprisingly light bean pot.
Timing
- Preparation: 20 min.
- Cooking: approx. 45-55 minutes; Frozen according to pack
Estimated nutrition
per serving · Calculated for 4 servings.
- Energy
- ≈ 340 kcal
- Protein
- ≈ 19.6 g
- Carbohydrates
- ≈ 38.8 g
- Fat
- ≈ 11.8 g
The nutrition values are estimates based on the ingredients and quantities used. Actual values may vary depending on the product, portion size and preparation.
Calculation basis
Item weights and household measures are estimated. Unless specified: milk with 1.5% fat, cream with 30% fat and Gouda cheese. Optional ingredients, small amounts of seasoning and separately listed side dishes are excluded. For imprecise entries, the amounts below and comparable reference products are assumed. For alternatives, the first listed ingredient is used. Cooking losses have not been measured.
Calculated estimate using the reference foods below. Substitute products, item weights and consumed fractions are assumptions. Ordinary cooking oil and marinades are counted in full; frying oil, coatings, bones and whole roasts use the stated factors. The higher serving count is used for ranges. Actual product values and cooking losses have not been measured.
Frejol canario fresco (INS Perú, T17)
Ingredient amounts for the whole recipe; linked reference names retain the source language
- 700 g fresh or frozen young white beans (pochas) · ≈ 700 g · Assumed quantity / reference product
Frejol canario fresco (INS Perú, T17) (FRESH_BEAN_INS) - 1 medium onion · ≈ 150 g · Assumed item weight × count; total amount
Speisezwiebel roh (G480100) - 1 green pepper · ≈ 150 g · Assumed item weight × count; total amount
Gemüsepaprika grün, roh (G541100) - 1 red pepper · ≈ 150 g · Assumed item weight × count; total amount
Gemüsepaprika rot, roh (G543100) - 2 tomatoes (approx. 250 g) · ≈ 250 g · Assumed quantity / reference product
Tomate roh (G561100) - 2 cloves of garlic · ≈ 6 g · Assumed item weight × count; total amount
Knoblauch roh (G490100) - 1 small carrot · ≈ 80 g · Assumed item weight × count; total amount
Karotte/Möhre, roh (G620100) - 3 tbsp olive oil · ≈ 40.95 g · Assumed quantity / reference product
Olivenöl (Q120000) - 700 ml vegetable broth · ≈ 700 g · Assumed quantity / reference product
Gemüsebrühe (X416243)
Not included in the base calculation
- 1 bay leaf · Aromatic / small seasoning or colouring amount
- Salt and black pepper · Salt or small seasoning amount; no salt/micronutrient calculation
Matvaretabellen: Mattilsynet · Santa Maria
Food data: Max Rubner-Institut, BLS 4.0 (2025), CC BY 4.0. Calculated and rounded for this recipe. BLS 4.0 · CC BY 4.0
Ingredients
- 700 g fresh or frozen young white beans (pochas)
- 1 medium onion
- 1 green pepper
- 1 red pepper
- 2 tomatoes (approx. 250 g)
- 2 cloves of garlic
- 1 small carrot
- 3 tbsp olive oil
- 1 bay leaf
- 700 ml vegetable broth
- Salt and black pepper
Instructions
- Chop the onion, pepper, carrot and garlic into small pieces. Grate tomatoes coarsely or dice finely.
- Heat olive oil in a pot. Sauté the onion, pepper and carrot over medium heat for 10 minutes until soft, adding the garlic at the end.
- Stir in tomatoes and simmer for 5 minutes. Add pochas, bay leaves and stock.
- Cook fresh pochas over low heat for about 30-40 minutes until they are soft but retain their shape. Cook frozen pochas completely according to package instructions; their cooking time may vary. Adding the first 15 minutes of vegetable cooking adds up to about 45-55 minutes or longer.
- Take out the laurel. Mash some of the vegetables and beans so that the stock binds slightly, then season to taste.
Tips
- Pochas should remain tender. Violent cooking and stirring causes the beans to break down.
- Difficult to obtain here: use frozen Lima or young white beans according to the package instructions. As an adaptation, 700 g of already cooked, drained white beans are possible: only add them after the tomatoes have boiled down and let them get hot for 10-15 minutes; Allow a total of around 25-30 minutes of cooking time.
