Heart-Healthy Frijoles de la Olla
Transform your kitchen into a hub of nutritious Latin-inspired flavors with this Heart-Healthy Frijoles de la Olla recipe. A wholesome spin on the traditional Mexican dish, this version showcases tender, slow-simmered pinto beans enhanced with aromatic onion, garlic, and earthy spices like cumin and oregano. Infused with the natural goodness of fresh cilantro, red bell pepper, and low-sodium vegetable broth, this dish is light on salt but big on flavor—perfect for anyone seeking a heart-friendly meal. Easy to prepare with simple ingredients, these frijoles make a versatile addition to any menu, whether served as a hearty main alongside warm tortillas or as a flavorful side dish to complement your favorite Mexican recipes. Packed with plant-based protein and fiber, this satisfying dish is as nourishing as it is delicious!
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Recipe Information
Ingredients
- 2 cups dried pinto beans
- 6 cups water
- 1 medium onion, diced
- 2 pieces garlic cloves, minced
- 2 leaves bay leaves
- 1 tablespoon olive oil
- 1 teaspoon cumin powder
- 1 teaspoon oregano
- 0.25 cup fresh cilantro, chopped
- 1 medium red bell pepper, diced
- 1 cup low-sodium vegetable broth
Instructions
Rinse the dried pinto beans under cold water and remove any debris or damaged beans.
In a large bowl, soak the beans in water overnight, or for at least 8 hours.
Drain and rinse the soaked beans.
In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until translucent, about 5 minutes.
Stir in the minced garlic, cumin, and oregano, and cook for another 2 minutes until fragrant.
Add the drained beans, 6 cups of fresh water, bay leaves, and vegetable broth to the pot.
Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 1.5 to 2 hours, or until the beans are tender.
Stir occasionally and add more water if necessary, ensuring the beans are always covered with liquid.
Once the beans are cooked, remove the bay leaves and stir in the chopped cilantro and diced red bell pepper.
Season with salt only if necessary and enjoy the Heart-Healthy Frijoles de la Olla as a main or side dish.
Nutrition Facts
Calories |
765 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1045 mg | 45% | |
| Total Carbohydrate | 120.4 g | 44% | |
| Dietary Fiber | 39.1 g | 140% | |
| Total Sugars | 12.0 g | ||
| Protein | 36.7 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 376 mg | 29% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 2367 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
