Mediterranean Diet Frijoles de la Olla
Experience a delicious twist on tradition with Mediterranean Diet Frijoles de la Olla—a flavorful and wholesome bean dish that perfectly blends Mexican and Mediterranean influences. This recipe features tender pinto beans simmered to perfection with aromatic ingredients like garlic, onion, bay leaves, and fresh thyme, infused with rich olive oil for that signature Mediterranean touch. Bright notes of lemon zest and juice bring a refreshing balance, while a sprinkle of fresh parsley offers a pop of color and herbal vibrance. With minimal prep and utilizing simple, heart-healthy ingredients, this nutrient-packed dish is ideal as a comforting side or a satisfying main. Whether you're following a Mediterranean diet or simply craving a hearty bowl of beans, this recipe is bursting with goodness and versatility—perfect for any occasion.
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Recipe Information
Ingredients
- 2 cups Dry pinto beans
- 2 tablespoons Olive oil
- 1 large Yellow onion
- 4 Garlic cloves
- 2 Bay leaves
- 3 sprigs Fresh thyme
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper
- 1 Lemon
- 0.25 cup Fresh parsley
- 8 cups Water
Instructions
Start by sorting through the beans to remove any debris or bad beans. Rinse the beans under cold running water.
In a large pot, add the rinsed beans and cover them with 8 cups of water. Allow them to soak overnight or for at least 8 hours.
After soaking, drain and rinse the beans once more.
In the same large pot, heat 2 tablespoons of olive oil over medium heat.
Finely chop the large onion and mince the garlic cloves. Add them to the pot and sauté for about 5 minutes until the onion becomes translucent.
Add the drained beans back into the pot, along with the bay leaves and thyme sprigs.
Pour in enough water to cover the beans by about 2 inches (approximately 8 cups).
Bring the mixture to a boil over high heat, then reduce the heat to low. Simmer the beans uncovered for about 2 hours or until the beans are tender. Stir occasionally and add more water if necessary to keep the beans covered.
Once the beans are cooked, season with sea salt and black pepper to taste.
Zest the lemon and juice half of it. Stir both the zest and juice into the beans.
Roughly chop the fresh parsley and sprinkle it over the beans for garnish.
Remove the bay leaves and thyme sprigs before serving.
Serve warm as a side dish or hearty main with a drizzle of additional olive oil and a wedge of lemon on the side for extra flavor.
Nutrition Facts
Calories |
1751 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2451 mg | 107% | |
| Total Carbohydrate | 279.8 g | 102% | |
| Dietary Fiber | 67.9 g | 243% | |
| Total Sugars | 10.4 g | ||
| Protein | 89.5 g | 179% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 680 mg | 52% | |
| Iron | 22.9 mg | 127% | |
| Potassium | 6081 mg | 129% | |
*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.
