Heart-Healthy Frijoles Rojos Hervidos Secos
Savor the rich and wholesome flavors of Heart-Healthy Frijoles Rojos Hervidos Secos, a comforting dish that’s as nutritious as it is delicious. This recipe stars tender, simmered red kidney beans infused with the bold, earthy notes of cumin, coriander, and a dash of optional cayenne for a slight kick. Fresh vegetables like onion, garlic, carrot, and celery add a depth of flavor, while a finishing touch of lemon juice and cilantro ensures a vibrant freshness in every bite. Perfect as a standalone dish or paired with whole-grain rice or a crisp green salad, this low-sodium and protein-packed meal is ideal for those looking to embrace heart-healthy eating without sacrificing taste. Ready in under 2 hours—with minimal hands-on prep—this easy, plant-based recipe is a satisfying treat for the whole family.
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Recipe Information
Ingredients
- 2 cups dry red kidney beans
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 medium green bell pepper, chopped
- 1 medium carrot, chopped
- 1 medium celery stalk, chopped
- 1 bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon cayenne pepper (optional)
- 1 teaspoon salt
- 4 cups low-sodium vegetable broth
- 2 tablespoons lemon juice
- 0.25 cup chopped fresh cilantro
Instructions
Rinse the dry red kidney beans thoroughly under cold running water and place them in a large bowl. Cover the beans with plenty of water and let them soak overnight, or for at least 8 hours.
Drain and rinse the soaked beans. Transfer them to a large pot. Add the low-sodium vegetable broth, chopped onion, minced garlic, chopped green bell pepper, chopped carrot, chopped celery, and bay leaf.
Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot. Let it simmer for about 1.5 to 2 hours, or until the beans are tender and cooked through. Stir occasionally during cooking.
Once the beans are cooked, remove the bay leaf and discard it. Stir in the ground cumin, ground coriander, ground black pepper, cayenne pepper (if using), and salt. Simmer for another 5 to 10 minutes to allow the flavors to meld.
Adjust seasoning if necessary. Stir in the fresh lemon juice and chopped cilantro just before serving to enhance the freshness and aroma.
Serve the Heart-Healthy Frijoles Rojos Hervidos Secos as a hearty main dish or pair with whole-grain rice or a green salad for a complete meal.
Nutrition Facts
Calories |
1569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 7% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3248 mg | 141% | |
| Total Carbohydrate | 288.9 g | 105% | |
| Dietary Fiber | 112.2 g | 401% | |
| Total Sugars | 27.2 g | ||
| Protein | 103.2 g | 206% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 867 mg | 67% | |
| Iron | 38.6 mg | 214% | |
| Potassium | 7969 mg | 170% | |
*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.
