Dive into the rich culinary heritage of Guatemala with Frijoles Volteados, a beloved dish that captures the essence of Guatemalan cuisine. These savory black beans are simmered to perfection with aromatic spices, then whipped to a creamy consistency before being elegantly flipped onto a plate.

Served alongside warm tortillas or rice, Frijoles Volteados offers a taste of tradition and comfort that has been cherished for generations in Guatemala. Experience the flavors of Central America with this delightful and hearty dish, perfect for sharing with loved ones or savoring as a satisfying meal on its own.

Ingredients:

• 2 cups black beans, cooked (you can use canned beans, drained and rinsed, or cook dried beans according to package instructions)
• 2 tablespoons vegetable oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Optional toppings: crumbled queso fresco, chopped cilantro, diced tomatoes, sliced avocado

Instructions:

1- Heat vegetable oil in a large skillet over medium heat.

2- Add the chopped onion to the skillet and sauté until translucent, about 3-4 minutes.

3- Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

4- Add the cooked black beans to the skillet along with the ground cumin, dried oregano, salt, and pepper.

5- Mash the beans with a potato masher or the back of a spoon until they reach your desired consistency. Some people prefer them completely mashed, while others like them a bit chunky.

6- Cook the beans, stirring occasionally, for about 5-7 minutes until heated through and the flavors are well combined. If the beans seem too dry, you can add a splash of water or chicken broth to loosen them up.

7- Once the beans are cooked, remove the skillet from the heat.

8- To serve, carefully flip the skillet onto a large plate or serving platter to create the "volteado" effect, where the beans are flipped and retain the shape of the skillet. Alternatively, you can simply transfer the beans to a serving dish.

9- Garnish the Frijoles Volteados with your choice of toppings such as crumbled queso fresco, chopped cilantro, diced tomatoes, and sliced avocado.

10- Serve the Frijoles Volteados warm alongside tortillas, rice, or as a side dish to complement your favorite Guatemalan meal.

Enjoy your delicious Frijoles Volteados, infused with the flavors of onions, garlic, and spices, a true taste of Guatemala's culinary heritage!

Nutritional Values :

Black beans (2 cups, cooked):

• Calories: Approximately 360 kcal
• Protein: Approximately 24 grams
• Carbohydrates: Approximately 64 grams
• Fiber: Approximately 30 grams
• Fat: Approximately 2 grams

benefits

• Rich source of plant-based protein.
• High in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Provides essential minerals such as iron, magnesium, and potassium.

Vegetable oil (2 tablespoons):

• Calories: Approximately 240 kcal
• Fat: Approximately 28 grams
• No significant protein or carbohydrate content

benefits

• Provides healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for heart health.
• Contains vitamin E, an antioxidant that helps protect cells from damage.
• Helps improve the absorption of fat-soluble vitamins like vitamin A, D, E, and K.

Onion (1 small):

• Calories: Approximately 45 kcal
• Protein: Approximately 1 gram
• Carbohydrates: Approximately 11 grams
• Fiber: Approximately 2 grams
• Fat: Approximately 0 grams

benefits

• Contains antioxidants such as quercetin, which may have anti-inflammatory properties and help reduce the risk of chronic diseases.
• Rich in vitamin C, which supports immune function and collagen production.
• Contains prebiotic fibers that nourish beneficial gut bacteria and support digestive health.

Garlic (2 cloves):

• Calories: Approximately 10 kcal
• Protein: Approximately 0.5 grams
• Carbohydrates: Approximately 2 grams
• Fiber: Approximately 0.1 grams
• Fat: Approximately 0 grams

benefits

• Contains compounds like allicin, which have antibacterial and antiviral properties.
• Supports cardiovascular health by helping to regulate blood pressure and cholesterol levels.
• Contains antioxidants that may help reduce the risk of certain cancers and protect against oxidative damage.

Ground cumin (1 teaspoon):

• Calories: Approximately 8 kcal
• Protein: Approximately 0.4 grams
• Carbohydrates: Approximately 1.4 grams
• Fiber: Approximately 0.2 grams
• Fat: Approximately 0.5 grams

benefits

• Contains antioxidants and anti-inflammatory properties that may help reduce inflammation and promote overall health.
• May aid digestion and alleviate digestive discomfort by stimulating the production of digestive enzymes.
• Adds flavor to dishes without adding significant calories or sodium.

Dried oregano (1 teaspoon):

• Calories: Approximately 3 kcal
• Protein: Approximately 0.1 grams
• Carbohydrates: Approximately 0.6 grams
• Fiber: Approximately 0.4 grams
• Fat: Approximately 0.1 grams

benefits

• Rich in antioxidants that help neutralize free radicals and reduce oxidative stress in the body.
• Contains compounds with antimicrobial properties that may help fight against harmful bacteria and fungi.
• Adds flavor to dishes while providing a minimal amount of calories and no fat.

Please note that these values are approximate and can vary based on factors such as specific brands of ingredients and variations in cooking methods.