Simmered beans in coconut milk
Simmered beans in coconut milk, often called 'Ginataang Sitaw' or 'Ginataang Legumes' in the Philippines, is a comforting, savory stew where tender beans are slow-cooked in rich coconut milk. The dish typically features kidney beans or pigeon peas, aromatics like garlic and onion, and is often enhanced with vegetables or a touch of shrimp paste. It hails from Southeast Asia, particularly the Philippines and Indonesia, where coconut milk is a foundational ingredient.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with the coconut milk contributing a significant amount of healthy saturated fats. A typical serving provides a moderate calorie count, roughly 300-400 kcal, along with essential minerals like iron and magnesium from the beans.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 18 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Iron | 4.5 mg |
| Magnesium | 90 mg |
| Potassium | 600 mg |
| Folate | 120 µg |
| Manganese | 1.2 mg |
| Phosphorus | 180 mg |
| Thiamin (B1) | 0.3 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish exemplifies the 'ginataan' cooking method in Filipino cuisine, where ingredients are simmered in coconut milk, a technique shared across Southeast Asia. Nutritionally, the combination of fiber-rich beans and medium-chain triglycerides (MCTs) from coconut milk can promote a feeling of fullness and provide sustained energy.
