Discover the authentic taste of Costa Rica with our Gallo Pinto recipe. This beloved breakfast staple combines rice and beans in a flavorful, satisfying dish that's perfect for starting your day. Learn how to prepare Gallo Pinto with simple ingredients and step-by-step instructions for a delicious and traditional meal.
Ingredients:
- 2 cups cooked white rice (preferably cold or day-old)
- 1 cup cooked black beans (drained, or use canned beans)
- 1 tablespoon vegetable oil
- 1 small onion, finely chopped
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon oregano
- 2 tablespoons tomato paste
- 1/4 cup fresh cilantro, chopped
- Salt and pepper to taste
Instructions:
Heat Oil:
- In a large skillet, heat the vegetable oil over medium heat.
Sauté Vegetables:
- Add the chopped onion and red bell pepper. Sauté for about 5 minutes, or until the onion becomes translucent.
Add Garlic and Spices:
- Stir in the minced garlic, ground cumin, paprika, and oregano. Cook for an additional 1 minute, or until the garlic becomes fragrant.
Incorporate Beans and Rice:
- Add the cooked black beans and rice to the skillet. Mix well to combine.
Add Tomato Paste:
- Stir in the tomato paste and cook for 3-4 minutes, allowing the flavors to meld together. If the mixture is too dry, add a splash of water or vegetable broth.
Season:
- Season with salt and pepper to taste.
Finish with Cilantro:
- Remove from heat and stir in the fresh cilantro.
Serve:
- Serve your Gallo Pinto hot, and enjoy it as a hearty breakfast or side dish.
Tips:
- For an extra touch of authenticity, serve with fried eggs, avocado slices, or a side of sour cream.
Nutritional Values
Cooked White Rice (2 cups)
- Calories: 430 kcal
- Protein: 8g
- Fat: 0.8g
- Carbohydrates: 95g
- Fiber: 1g
Benefits:
- Carbohydrates: Provides energy and helps in replenishing glycogen stores.
- Easy to Digest: A staple food that is generally easy on the stomach.
Cooked Black Beans (1 cup)
- Calories: 220 kcal
- Protein: 15g
- Fat: 0.9g
- Carbohydrates: 40g
- Fiber: 13g
Benefits:
- Protein: Supports muscle repair and growth.
- Fiber: Aids in digestion and helps maintain healthy blood sugar levels.
- Iron: Essential for oxygen transport in the blood.
Vegetable Oil (1 tablespoon)
- Calories: 120 kcal
- Fat: 14g
- Saturated Fat: 1g
Benefits:
- Adds Flavor and Moisture: Helps in cooking and enhances the overall taste.
- Contains Unsaturated Fats: Supports heart health.
Onion (1 small)
- Calories: 45 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 11g
- Fiber: 2g
Benefits:
- Antioxidants: Contains compounds that may reduce inflammation.
- Flavor Enhancer: Adds depth and sweetness to the dish.
Red Bell Pepper (1 medium)
- Calories: 25 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 6g
- Vitamin C: 120 mg (200% DV)
Benefits:
- Vitamin C: Boosts immune health and aids in collagen production.
- Antioxidants: Provides protection against cell damage.
Garlic (2 cloves)
- Calories: 8 kcal
- Protein: 0.4g
- Fat: 0g
- Carbohydrates: 2g
Benefits:
- Antimicrobial Properties: May help with infections and support overall health.
- Flavor Enhancer: Adds a strong, savory taste.
Ground Cumin (1 teaspoon)
- Calories: 8 kcal
- Protein: 0.4g
- Fat: 0.4g
- Carbohydrates: 1g
Benefits:
- Aids Digestion: May help with digestion and improve gut health.
- Adds Flavor: Enhances the taste profile of the dish.
Paprika (1/2 teaspoon)
- Calories: 3 kcal
- Protein: 0.2g
- Fat: 0.2g
- Carbohydrates: 0.6g
Benefits:
- Contains Antioxidants: Supports overall health and may reduce inflammation.
- Adds Color and Flavor: Enhances the visual appeal and taste.
Oregano (1/2 teaspoon)
- Calories: 3 kcal
- Protein: 0.1g
- Fat: 0.1g
- Carbohydrates: 0.7g
Benefits:
- Antioxidants: Contains compounds that may support immune function.
- Adds Flavor: Provides a herbaceous note to the dish.
Tomato Paste (2 tablespoons)
- Calories: 30 kcal
- Protein: 1g
- Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
Benefits:
- Rich in Lycopene: An antioxidant that may help reduce the risk of chronic diseases.
- Concentrated Tomato Flavor: Adds a deep, rich taste to the dish.
Fresh Cilantro (1/4 cup)
- Calories: 1 kcal
- Protein: 0.1g
- Fat: 0g
- Carbohydrates: 0.3g
Benefits:
- Adds Freshness: Enhances the flavor and provides a burst of freshness.
- Contains Antioxidants: May support overall health.
Salt and Pepper (to taste)
- Calories: 0 kcal
- Sodium: 2,300 mg (100% DV)
Black Pepper Nutritional Values (per 1 teaspoon):
- Calories: 6 kcal
- Protein: 0.2g
- Fat: 0.1g
- Carbohydrates: 1.5g
Benefits:
- Salt: Enhances flavor and supports electrolyte balance.
- Black Pepper: Contains piperine, which may aid in nutrient absorption and provide antioxidant benefits.
These ingredients combine to make a nutritious and flavorful rice and black bean dish, with a good balance of proteins, carbohydrates, and essential vitamins and minerals.
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