What could be more comforting that a hearty bowl of stew? It’s easy to make at home and is a complete one-bowl meal.

Stew is great for leftovers and is more flavorful the next day, after the flavors have blended and married. This week, try stew recipes with flavors that reflect Hawaii’s ethnic groups.

SPANISH MULLIGAN STEW (SANCOCHO)

By Hawaiian Electric Co.

• 2 cups (1 pound) red or pink beans
• 2 tablespoons vegetable oil
• 1-1/2 pounds lean pork, cut into chunks
• 7 green plantains, sliced diagonally
• 3 medium sweet potatoes, cubed
• 3 medium potatoes, cubed
• 2 medium Chinese taro, cubed (available in Chinatown)
• 2 pounds pumpkin, cut into chunks
• 1 large Maui onion, chopped
• 2 (8-ounce) cans tomato sauce
• 1 (6-ounce) can tomato paste
• 2 bunches Chinese parsley, minced
• 1 medium green pepper, chopped
• 3 cloves garlic, minced
• 2 tablespoons salt
• 1-1/2 teaspoons pepper
• 1/2 teaspoon oregano

Wash beans, cover with water, and soak overnight. Drain beans.

In medium pot on medium-high, add beans and water to cover. Cook 30 minutes or until tender. Drain.

In saute pan on medium, heat oil and fry pork; set aside.

Using a large sauce pot, combine plantains, potatoes, taro and pumpkin. Add water to cover. Bring to a boil, lower heat, and simmer until almost tender.

Add beans, pork and remaining ingredients; mix well. Bring to a boil, lower heat and simmer 45 minutes. Serves 12.

Approximate nutritional information, per serving: 400 calories, 5 g fat, 1 g saturated fat, 30 mg cholesterol, 1,600 mg sodium, 69 g carbohydrate, 15 g fiber, 18 g sugar, 25 g protein.

CHINESE SQUASH STEW

By Hawaiian Electric Co.

• 1 white turnip, cut into chunks
• 4 to 5 pounds Chinese winter squash, cut into large chunks
• 3 stalks celery, cut in 2-inch lengths
• 1/2 cup cornstarch
• 1/2 cup water
• Salt, to taste
• Green onions, cut into 1-inch lengths, for garnish
• Chinese parsley, for garnish
• >> Beef mixture:
• 2 tablespoons vegetable oil
• 2-1/2 pounds stew meat
• 3-inch piece fresh ginger, crushed
• 1/4 cup cooking sherry or Chinese wine (found in Asian markets)
• 2 (14-1/2 ounce) cans beef broth
• 8 whole star anise, rinsed

>> To cook beef: In a large pot on medium, heat oil and brown meat. Stir in remaining ingredients, adding enough water to cover meat by 1 inch. Bring to a boil, reduce heat, and simmer 1-1/2 hours.

Separate meat from broth; refrigerate both overnight. Skim fat from broth.

In a large pot, combine meat, broth, turnip, squash and celery. Bring to a boil, reduce heat and simmer 30 minutes or until squash is cooked.

In a small mixing bowl, mix cornstarch with water. Thicken stew with cornstarch mixture; season to taste with salt. Garnish with green onions and Chinese parsley. Serves 6.

Approximate nutritional information, per serving (based on lean stew meat and not including salt to taste): 450 calories, 13 g fat, 3.5 g saturated fat, 105 mg cholesterol, 650 mg sodium, 32 g carbohydrate, 5 g fiber, 7 g sugar, 45 g protein.

QUISADO DO BRADO (TRIPE STEW)

• 3 pounds honeycomb tripe
• 2-1/2 teaspoons salt, divided
• 2 slices bacon, chopped
• 2 cloves garlic, minced
• 2 tablespoons vinegar
• 1 large onion, chopped
• 2 (8-ounce) cans tomato sauce
• 1/3 cup finely chopped parsley
• 1 cup water
• 1/2 teaspoon pepper

Wash tripe thoroughly in cold water; remove excess fat. Put tripe into a large saucepan and cover with water. Add 2 teaspoons salt; bring to boil. Lower heat and simmer 2 to 3 hours or until tender. Cut into 1-1/2 -by-1/4-inch strips.

In saute pan on medium, fry bacon until crisp. Add tripe and brown lightly. Stir in garlic and vinegar; cook 2 minutes. Add onion and cook until translucent. Stir in tomato sauce, parsley, water, pepper and remaining salt; cook additional 10 minutes. Serves 6.

Approximate nutritional information, per serving: 250 calories, 8 g fat, 3.5 g saturated fat, 270 mg cholesterol, 1,200-1,600 mg sodium, 7 g carbohydrate, 2 g fiber, 4 g sugar, 36 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.