Mediterranean Diet Frijoles Rojos Cocidos Secos
Experience the wholesome flavors of the Mediterranean with our **Mediterranean Diet Frijoles Rojos Cocidos Secos**, a vibrant twist on classic dried red kidney beans. This heart-healthy recipe blends tender beans with aromatic ingredients like garlic, onion, and bay leaves, simmered to perfection in olive oil and seasoned with ground cumin and paprika for a warming depth of flavor. Brightened with diced tomatoes and fresh parsley, this dish is as nourishing as it is delicious. Perfect for those following the Mediterranean diet, it can be enjoyed as a savory main course or a versatile side dish. With minimal prep and a rich blend of spices, this gluten-free, plant-based meal is sure to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 pound dried red kidney beans
- 3 tablespoons extra virgin olive oil
- 1 medium white onion
- 4 large garlic cloves
- 2 leaves bay leaves
- 1 cup diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground paprika
- 8 cups water
- 0.25 cup fresh parsley
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
Instructions
Inspect the dried red kidney beans for any debris or damaged beans. Rinse thoroughly under cold water.
Place the beans in a large pot and cover with water. Let them soak for at least 8 hours or overnight.
After soaking, drain and rinse the beans. Set them aside.
Chop the white onion finely and mince the garlic cloves.
Heat the olive oil in a large pot over medium heat. Add the onion and cook until it becomes translucent, about 5 minutes.
Add the minced garlic and cook for another 1-2 minutes until fragrant.
Stir in the bay leaves, diced tomatoes, ground cumin, and paprika, cooking for an additional 2-3 minutes to blend the flavors.
Add the soaked beans to the pot and pour in the 8 cups of water.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 1.5 to 2 hours, or until the beans are tender.
Once the beans are cooked, remove the bay leaves. Season with sea salt and black pepper to taste.
Chop the fresh parsley and stir it into the beans just before serving.
Serve warm as a main dish or side, garnished with additional parsley if desired.
Nutrition Facts
Calories |
2017 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.5 g | 61% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2790 mg | 121% | |
| Total Carbohydrate | 303.4 g | 110% | |
| Dietary Fiber | 78.2 g | 279% | |
| Total Sugars | 21.3 g | ||
| Protein | 113.0 g | 226% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 967 mg | 74% | |
| Iron | 42.4 mg | 236% | |
| Potassium | 7337 mg | 156% | |
*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.
