Heart-Healthy Gallo Pinto
Elevate your meal with this Heart-Healthy Gallo Pinto, a nutritious spin on the classic Costa Rican dish. Packed with fiber-rich brown rice, protein-loaded black beans, and vibrant sautéed vegetables like red bell pepper, onion, and tomato, this recipe offers a flavorful way to incorporate wholesome ingredients into your diet. The aromatic blend of garlic, cumin, and fresh cilantro gives the dish its signature zest, while a touch of lime juice brightens it up perfectly. Made with low-sodium vegetable broth and olive oil, this lighter version of Gallo Pinto is both cholesterol-friendly and deeply satisfying. Quick to prepare in just 45 minutes, it makes a perfect vegan and gluten-free entrée or side dish for busy weeknights. Give your table a global flair with this heart-healthy recipe!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1.5 cups black beans
- 2 cups water
- 1 medium onion
- 1 medium red bell pepper
- 2 cloves garlic
- 1 medium tomato
- 0.5 cup cilantro
- 1 tablespoon olive oil
- 0.5 cup low-sodium vegetable broth
- 1 teaspoon ground cumin
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 1 medium lime
Instructions
Rinse the brown rice thoroughly under cold water to remove excess starch.
In a medium saucepan, add the brown rice and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, drain and rinse the black beans thoroughly if using canned beans.
Dice the onion and red bell pepper. Mince the garlic cloves. Chop the tomato and cilantro.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onions and garlic, sautéing until the onions are translucent, about 3-4 minutes.
Add the red bell pepper and tomato to the skillet, stir to combine, and cook for another 3 minutes until the vegetables soften.
Stir in the black beans, cooked rice, and 0.5 cup of low-sodium vegetable broth, mixing well to combine. Season with ground cumin, black pepper, and a pinch of salt.
Allow the mixture to cook for about 5-6 minutes, stirring occasionally, until everything is heated through and well combined.
Remove the skillet from heat and stir in the chopped cilantro.
Transfer the Gallo Pinto to a serving dish. Cut the lime into wedges and serve on the side for squeezing fresh lime juice over the dish.
Nutrition Facts
Calories |
784 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.6 g | 25% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2732 mg | 119% | |
| Total Carbohydrate | 132.2 g | 48% | |
| Dietary Fiber | 27.1 g | 97% | |
| Total Sugars | 26.1 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 301 mg | 23% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1084 mg | 23% | |
*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.
