Ecuadorian

Medium · Hot

Ecuadorian White Bean and Cod Stew

A warming coastal Ecuadorian stew with tender white beans and flaky cod swimming in a fragrant tomato-onion broth brightened with fresh cilantro and lime.

Recipe by

Manuel Andrade

The Encebollado Keeper

Prep

15 min

Cook

35 min

Total

50 min

Method

Build the Sofrito

Dice the yellow onion and tomatoes. Mince the garlic cloves.

Warm the olive oil in a large stockpot over medium heat. Add the diced onion and cook slowly until soft and golden, about 8 minutes.

Stir in the minced garlic and cumin, cooking for 1 minute until fragrant.

Add the diced tomatoes and continue cooking, stirring occasionally, until they break down into a rich sauce, about 10 minutes.

Simmer the Stew

Pour in the chicken broth and bring to a gentle boil.

Add the white beans (drained and rinsed) to the pot. Let the broth return to a simmer.

Gently place the cod pieces into the simmering broth. Season with salt and black pepper.

Reduce heat and simmer uncovered for 15 minutes, until the cod is opaque and flakes easily.

Finish and Serve

Remove the pot from heat. Roughly chop the cilantro leaves and stir them into the stew.

Cut the limes in half and squeeze fresh lime juice directly into the stew, using about one whole lime. Stir gently.

Taste and adjust seasoning with more salt or lime if needed.

Ladle into bowls and serve with extra lime wedges on the side.

Nutri-Score

Excellent balance

A–E · lower is better · score -4

Calories

412

per serving

High in protein · 36gLow sugar · 6gLow saturated fat · 2g

Protein

36g

Carbs

43g

Fat

12g

Sat. fat

Fiber

Sugar

Sodium

1394mg

Gluten FreeDairy FreePescatarianLow FatHeart HealthyDiabetes FriendlyBlood Pressure ConsciousHigh ProteinHigh FiberBalanced Meal

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Grade pending

Environmental impact

Estimated footprint

Grade pending · 65% ingredient coverage

kg CO₂e

≥0.4

per serving

Tomato drives 51% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

TenderSilkyCreamySaucy

Aromas

HerbalCitrusEarthyTomatoPungent

Kitchen Equipment

Primary Tool

Stockpot

Stockpot Chef Knife Cutting Board Ladle Wooden Spoon

Counter FootprintMedium

Techniques

SautéIngSimmering Poaching Dicing Mincing

Safety & Storage

Allergen Warning

Cod (fish) is present in this recipe. Fish is one of the 'big eight' major allergens. Individuals with fish allergies must avoid this dish entirely. Cross-contact with other proteins during preparation should be prevented.

Cooking Temperature

Cod must reach an internal temperature of at least 145°F (63°C) to ensure food safety. Use a calibrated food thermometer to verify doneness. The fish is done when it flakes easily and appears opaque throughout.

Storage

Cool the stew quickly (within 2 hours of cooking) and refrigerate at 40°F (4°C) or below. Store in shallow airtight containers. Leftover stew can be kept refrigerated for up to 3 days or frozen for up to 3 months.

Cross Contamination

Prevent cross-contamination by using separate cutting boards and utensils for raw fish. Wash all surfaces, knives, and cookware with hot soapy water after handling raw cod. Never place cooked stew on surfaces that held raw fish without proper sanitation.

High Risk Population

Pregnant women, young children, elderly individuals, and immunocompromised persons should ensure cod is cooked to proper temperature. These populations are more vulnerable to foodborne illness from undercooked seafood.

Handling

When adding raw cod to simmering broth, gently place pieces to avoid splashing. Ensure cod pieces are fully submerged in liquid during cooking. Avoid leaving raw fish at room temperature for more than 2 hours total (1 hour if room temperature exceeds 90°F).

Pro Tips

Technique

Never rush the sofrito. Those 8 minutes cooking the onion until golden are where all the magic happens—that sweetness is the soul of the stew. If you hear it sizzling too aggressively, lower the heat and give it time.

Flavor Boost

The final squeeze of lime is not optional, my friend. It brightens everything. And the cilantro goes in off the heat so it keeps its color and that fresh, green punch that cuts through the rich tomato broth.

Substitution

Fresh cod is traditional, but if you can't find it, halibut or even firm sea bass works beautifully. Just be sure to cut into even pieces so they cook at the same time.

From the chef

When I first made this for my neighbor Rosa in Murcia, she tasted it and closed her eyes. 'Manuelito,' she said, 'this tastes like Saturday morning in Samborondón.' That's the highest compliment anyone can give me. This stew is my ode to those Guayaquil mornings—the slow-cooked onion sweetness, the bright lime, the tender fish falling apart in the tomato broth. It's what we cook when we need to feel home, wherever home happens to be.

Manuel AndradeThe Encebollado Keeper

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TagsOne PotBeansCodTomato BasedLimeCilantroCoastalWeeknight DinnerGluten Free

AllergensFish

Source: generated · June 10, 2026