learn how to make PuertoRican Habichuelas Guisadas,a savory stewed bean dish.Perfect with rice,this hearty recipe brings the taste of Puerto Rico to your table!

Here's a simple recipe for Puerto Rican Habichuelas Guisadas:

Ingredients:

  - 2 cans (15 oz each) of red kidney beans, drained and rinsed

  - 2 tablespoons olive oil

  - 1 small onion, finely chopped

  - 1 bell pepper, finely chopped

  - 2 garlic cloves, minced

  - 1 can (8 oz) tomato sauce

  - 1 packet Sazón seasoning

  - 1 teaspoon dried oregano

  - 1 teaspoon ground cumin

  - Salt and pepper to taste

  - 2 cups water

  - Cooked white rice, for serving

  - Chopped fresh cilantro, for garnish (optional)

Instructions:

1- Heat the olive oil in a large pot over medium heat. Add the onion, bell pepper, and garlic. Cook, stirring occasionally, until the vegetables are soft, about 5 minutes.

2- Add the drained beans to the pot and stir to combine with the vegetables.

3- Stir in the tomato sauce, Sazón seasoning, oregano, cumin, salt, and pepper. Cook for another 2-3 minutes.

4- Add the water to the pot and bring the mixture to a simmer. Reduce the heat to low, cover, and let it simmer for about 15-20 minutes, stirring occasionally.

5- Taste and adjust the seasoning as needed. If the beans are too thick, you can add more water to reach your desired consistency.

6- Serve the Habichuelas Guisadas over cooked white rice, garnished with chopped cilantro if desired. Enjoy!

Nutritional Values:

Here are the approximate nutritional values for the ingredients in the previous Habichuelas Guisadas recipe. Please note that these values are based on generic estimates and can vary based on specific brands and preparation methods:

Red kidney beans (2 cans, 15 oz each, drained and rinsed):

  - Calories: 500

  - Protein: 34g

  - Carbohydrates: 90g

  - Fat: 2g

  - Fiber: 32g

benefits:

  - Protein: Essential for muscle growth and repair.

  - Fiber: Aids in digestion, helps maintain healthy blood sugar levels, and keeps you feeling full longer.

  - Iron: Supports the production of hemoglobin, which transports oxygen in the blood.

  - Folate: Important for cell division and is beneficial during pregnancy.

Olive oil (2 tablespoons):

  - Calories: 240

  - Fat: 28g

benefits:

  - Monounsaturated Fats: Helps reduce bad cholesterol levels, which can lower the risk of heart disease.

  - Antioxidants: Contains vitamin E and polyphenols that protect cells from damage.

Onion (1 small):

  - Calories: 40

  - Carbohydrates: 10g

  - Fiber: 2g

benefits:

  - Antioxidants: Contains quercetin, which has anti-inflammatory and immune-boosting properties.

  - Vitamin C: Supports the immune system and skin health.

Bell pepper (1):

  - Calories: 30

  - Carbohydrates: 7g

  - Fiber: 2g

benefits:

  - Vitamin C: Supports the immune system, skin health, and wound healing.

  - Vitamin A: Important for vision, immune function, and skin health.

  - Fiber: Aids in digestion and helps maintain healthy blood sugar levels.

Garlic (2 cloves):

  - Calories: 10

  - Carbohydrates: 2g

benefits:

  - Allicin: Has antimicrobial properties and may help reduce blood pressure and cholesterol levels.

  - Vitamin B6: Important for brain health and mood regulation.

Tomato sauce (1 can, 8 oz):

  - Calories: 70

  - Carbohydrates: 16g

  - Fiber: 4g

benefits:

  - Lycopene: An antioxidant that may help reduce the risk of certain cancers and heart disease.

  - Vitamin C: Supports the immune system and skin health.

  - Potassium: Helps regulate blood pressure and fluid balance in the body.

Sazón seasoning (1 packet):

  - Calories: 5

  - Carbohydrates: 1g

benefits:

  - Flavor Enhancement: Adds a variety of flavors, which can make healthy eating more enjoyable and sustainable.

Dried oregano (1 teaspoon):

  - Calories: 5

  - Carbohydrates: 1g

benefits:

  - Antioxidants: Contains compounds like thymol and carvacrol, which have antimicrobial properties.

  - Vitamins and Minerals: Provides small amounts of vitamins K and E, calcium, and iron.

Ground cumin (1 teaspoon):

  - Calories: 8

  - Carbohydrates: 1g

benefits:

  - Antioxidants: Contains flavonoids that help protect cells from damage.

  - Iron: Important for oxygen transport and energy production.

Salt and pepper (to taste):

  - Calories: negligible

benefits:

  - Flavor Enhancement: Adds flavor to foods, which can make healthy eating more enjoyable.

Water (2 cups):

  - Calories: 0

  - Carbohydrates: 0g

benefits:

  - Hydration: Essential for maintaining body temperature, removing waste, and lubricating joints.

Cooked white rice (for serving):

  - Calories: 200 (1 cup cooked)

  - Carbohydrates: 45g

  - Protein: 4g

  - Fat: 0g

  - Fiber: 1g

benefits:

  - Energy: Provides a quick source of energy from carbohydrates.

  - Protein: Important for muscle maintenance and growth.

Fresh cilantro (for garnish, optional):

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Fiber: 0g

benefits:

  - Antioxidants: Contains vitamins A and C, which protect cells from damage.

  - Detoxifying Properties: May help remove heavy metals from the body.

These values are approximate and can vary based on specific brands and preparation methods.