Heart-Healthy Frijoles Rojos Cocidos Secos
Dive into the wholesome goodness of Heart-Healthy Frijoles Rojos Cocidos Secos, a nourishing and flavorful dish that highlights the earthy richness of dried red kidney beans. This recipe combines the tender creaminess of slow-simmered beans with aromatic spices like cumin and paprika, enhanced by the natural sweetness of sautéed onions and garlic. With a touch of heart-smart olive oil and a fresh burst of cilantro, this high-fiber, vegan-friendly meal is as nutritious as it is satisfying. Perfect as a hearty side dish or the star of a plant-based entrée, these beans are a versatile staple in healthy Latin-inspired cuisine. Easy to prepare and packed with protein and flavor, it’s an essential recipe for mindful eating.
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Recipe Information
Ingredients
- 1 cup dried red kidney beans
- 6 cups water
- 1 whole bay leaf
- 1 medium onion
- 3 whole garlic cloves
- 1 tablespoon olive oil
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 0.25 cup fresh cilantro
Instructions
Rinse the dried red kidney beans thoroughly under cool running water, removing any debris or damaged beans.
Place the beans in a large bowl and cover them with 3 cups of water. Let them soak overnight or for at least 8 hours to soften.
Drain the soaked beans and transfer them to a large pot. Add 3 cups of fresh water along with the bay leaf.
Bring the beans to a boil over high heat, then reduce to a simmer. Cover the pot with a lid, leaving a slight gap for steam to escape, and cook the beans for about 60-70 minutes. Check occasionally, stirring gently to prevent sticking.
While the beans are cooking, finely chop the onion and mince the garlic cloves.
In a skillet, heat the olive oil over medium heat. Add the onion and sauté for about 5 minutes until it becomes translucent. Add the minced garlic and sauté for another 1-2 minutes, or until aromatic.
Stir in the cumin powder and paprika into the onion-garlic mixture. Cook for an additional minute to toast the spices.
Once the beans are tender, remove the bay leaf from the pot. Add the sautéed onion and garlic mixture to the beans.
Season the beans with ground black pepper and salt. Stir well to combine the flavors.
Simmer for an additional 10 minutes, allowing the flavors to meld together.
Roughly chop the fresh cilantro and stir it into the beans just before serving.
Serve the Heart-Healthy Frijoles Rojos warm, garnishing with extra cilantro if desired.
Nutrition Facts
Calories |
892 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1285 mg | 56% | |
| Total Carbohydrate | 141.7 g | 52% | |
| Dietary Fiber | 34.4 g | 123% | |
| Total Sugars | 11.8 g | ||
| Protein | 50.8 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 456 mg | 35% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 3227 mg | 69% | |
*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.
