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.