High Protein Frijoles Molidos
Discover the hearty and nutritious magic of High Protein Frijoles Molidos, a modern twist on the classic Latin American bean puree. This protein-packed recipe combines black beans and red kidney beans, simmered to perfection with aromatic spices like cumin, chili powder, and oregano in a rich chicken or vegetable broth. Enhanced with sautéed onion, garlic, and a splash of lime juice, this smooth and velvety dish is bursting with bold, zesty flavors. Ready in under an hour, these flavorful frijoles molidos can be enjoyed as a wholesome side dish, a satisfying standalone meal, or a vibrant dip for chips. Garnished with fresh cilantro, it's an ideal dish for those seeking a healthy, high-protein option packed with plant-based goodness.
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Recipe Information
Ingredients
- 2 cups black beans
- 1 cup red kidney beans
- 2.5 cups chicken or vegetable broth
- 1 small onion
- 4 units garlic cloves
- 3 tablespoons olive oil
- 1 teaspoon cumin powder
- 1 teaspoon chili powder
- 1 teaspoon oregano
- 1.5 teaspoons salt
- 0.5 teaspoon black pepper
- 2 tablespoons lime juice
- 0.25 cup fresh cilantro
Instructions
Rinse the black beans and red kidney beans thoroughly under cold water and set them aside.
In a large pot, heat the olive oil over medium heat. Add the onion and sauté until it becomes translucent, about 5 minutes.
Add the garlic cloves and continue to sauté for another 2 minutes until fragrant.
Stir in the cumin powder, chili powder, oregano, salt, and black pepper. Cook for about 1 minute to toast the spices slightly.
Add the rinsed beans to the pot, followed by the chicken or vegetable broth. Stir well to combine all the ingredients.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered, stirring occasionally, for about 30 minutes or until the beans are tender and the liquid is somewhat reduced.
Using an immersion blender or a regular blender, blend the mixture to your desired consistency. If you use a regular blender, do this in batches and be cautious as the mixture will be hot.
Stir in the lime juice and check for seasoning, adjusting salt and pepper if necessary.
Garnish with fresh cilantro before serving.
High Protein Frijoles Molidos are ready to be enjoyed as a side dish or a standalone meal, providing a delicious and nourishing protein boost.
Nutrition Facts
Calories |
1040 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7645 mg | 332% | |
| Total Carbohydrate | 126.7 g | 46% | |
| Dietary Fiber | 36.5 g | 130% | |
| Total Sugars | 14.6 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 446 mg | 34% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 1307 mg | 28% | |
*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.
