Black Beans (Frijoles Negros)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
3%
Black Beans (Frijoles Negros)
880 min.
20
105kcal

Suggestions

Ingredients

  • 2  bay leaves 
  • 2 pounds black beans 
  • 1 cup cooking wine dry red
  • 8  garlic cloves mashed chopped
  • 1  bell pepper green chopped
  • 1 cup olive oil divided
  • 1 large onion chopped
  • 1 teaspoon oregano dried
  • 1 teaspoon pepper 
  • 8 teaspoons salt 
  • 4 tablespoons sugar 
  • 4 tablespoons vinegar 
  • 20 cups water 

Equipment

  • frying pan

Directions

  1. Wash the beans and soak overnight in the water. When the beans swell, cook in the same water until soft, about 45 minutes.
  2. Heat 1 cup oil in a frying pan, add onions, garlic and green peppers.
  3. Add 1 cup of the beans to the pan and mash.
  4. Add this to the beans together with the salt, pepper, if using, oregano, bay leaves and sugar. Allow to boil for a 1 hour then add the wine and vinegar allowing to cook uncovered for a while.
  5. Add the 4 remaining tablespoons olive oil just before serving.

Nutrition Facts

Calories105kcal
Protein17.22%
Fat22.24%
Carbs60.54%

Properties

Glycemic Index
12.7
Glycemic Load
4.02
Inflammation Score
-4
Nutrition Score
5.1517391075259%

Flavonoids

Petunidin
0.4mg
Delphinidin
0.5mg
Malvidin
3.15mg
Peonidin
0.22mg
Catechin
0.92mg
Epicatechin
1.28mg
Apigenin
0.01mg
Luteolin
0.3mg
Isorhamnetin
0.38mg
Kaempferol
0.06mg
Myricetin
0.06mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:105.27kcal
5.26%
Fat:2.44g
3.76%
Saturated Fat:0.37g
2.32%
Carbohydrates:14.97g
4.99%
Net Carbohydrates:10.7g
3.89%
Sugar:2.87g
3.19%
Cholesterol:0mg
0%
Sodium:943.34mg
41.01%
Alcohol:1.26g
100%
Alcohol %:0.49%
100%
Protein:4.26g
8.51%
Folate:69.91µg
17.48%
Fiber:4.27g
17.08%
Manganese:0.26mg
13.06%
Magnesium:36.27mg
9.07%
Vitamin B1:0.12mg
8.01%
Copper:0.15mg
7.31%
Vitamin C:5.72mg
6.93%
Phosphorus:69.15mg
6.91%
Iron:1.08mg
6.01%
Potassium:190.17mg
5.43%
Zinc:0.57mg
3.82%
Vitamin B6:0.07mg
3.5%
Calcium:26.77mg
2.68%
Vitamin K:2.58µg
2.45%
Vitamin E:0.35mg
2.37%
Vitamin B2:0.03mg
1.94%
Vitamin B3:0.28mg
1.4%
Vitamin B5:0.13mg
1.34%
Selenium:0.79µg
1.14%