Frijoles de la Olla

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Frijoles de la Olla
45 min.
6
284kcal

Suggestions


Frijoles de la Olla, a traditional Mexican dish, is a delightful and hearty way to enjoy the rich flavors of beans while embracing a vegetarian, vegan, and gluten-free lifestyle. This comforting recipe is not only simple to prepare but also packed with nutrients, making it a perfect choice for lunch or dinner. With just a handful of ingredients, including dried beans, garlic, and onion, you can create a dish that is both satisfying and full of flavor.

The beauty of Frijoles de la Olla lies in its versatility. The beans are simmered to perfection, allowing their natural flavors to meld beautifully with the aromatic garlic and onion. The addition of epazote or cilantro adds a unique twist, enhancing the overall taste profile. Whether enjoyed on their own with a splash of salsa or used as a base for other delicious bean dishes, these beans are sure to impress.

Ready in just 45 minutes, this recipe serves six and is perfect for sharing with family and friends. With only 284 calories per serving, you can indulge guilt-free while nourishing your body. Allow the beans to sit for a few hours or overnight for an even richer flavor, making them an ideal make-ahead option for busy weeknights. Dive into the world of Mexican cuisine with Frijoles de la Olla and savor the warmth and comfort of this beloved dish!

Ingredients

  • pound rice dried ()
  • head garlic skinless halved
  • tablespoon safflower oil 
  • teaspoon sea salt 
  • 0.3  onion white

Equipment

  • bowl
  • pot
  • dutch oven

Directions

  1. Rinse and sort the beans, discarding any broken pieces. Put in an olla or large, heavy pot, add 3 quarts water, and bring to a boil over high heat. This may take from 10 minutes in an enameled cast iron Dutch oven to 30 minutes in the traditional clay pot. When the water begins to bubble, immediately lower the heat to a gentle simmer and add the onion, garlic, and lard. Cover partially and simmer, stirring occasionally, for 1 to 2 hours. If the beans are not covered by at least 1 inch of water, add hot water.
  2. Add the epazote or cilantro, stir in the salt, and continue to simmer until the beans are almost soft, maybe 2 hours more. The centers of these beans should not be al dente.
  3. Taste and add more salt if needed, then remove the pot from the heat and spoon out and discard the onion, garlic, and herb sprigs. The beans are now ready to eat, though they will have even better flavor if allowed to sit for at least a few hours—or better yet, overnight— before reheating and serving. (They should be transferred to a storage container with the broth, covered, and stored in the refrigerator, where they will keep for at least 4 days.)
  4. Serve the beans in small bowls with plenty of the soupy broth and a dollop of the salsa, if desired. These beans can also be used to prepare other bean dishes, such as Frijoles Chinos o Fritos, Frijoles Puercos, or Frijoles Charros.
  5. From La Cocina Mexicana: Many Cultures, One Cuisine by Marilyn Tausend with Ricardo Muñoz Zurita, © 2012 University of California Press

Nutrition Facts

Calories284kcal
Protein23.87%
Fat9.77%
Carbs66.36%

Properties

Glycemic Index
15.67
Glycemic Load
13.42
Inflammation Score
-7
Nutrition Score
18.636521785561%

Flavonoids

Cyanidin
1.41mg
Pelargonidin
3.64mg
Isorhamnetin
0.23mg
Kaempferol
0.04mg
Myricetin
0.08mg
Quercetin
1.01mg

Nutrients percent of daily need

Calories:284.18kcal
14.21%
Fat:3.16g
4.87%
Saturated Fat:0.3g
1.87%
Carbohydrates:48.31g
16.1%
Net Carbohydrates:36.64g
13.32%
Sugar:1.83g
2.03%
Cholesterol:0mg
0%
Sodium:397.63mg
17.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.38g
34.76%
Folate:298.87µg
74.72%
Fiber:11.67g
46.67%
Manganese:0.92mg
46.24%
Phosphorus:315.4mg
31.54%
Vitamin B1:0.47mg
31.41%
Potassium:1052.87mg
30.08%
Iron:5.15mg
28.61%
Copper:0.54mg
27.22%
Magnesium:105.96mg
26.49%
Vitamin B6:0.36mg
18.17%
Zinc:2.17mg
14.48%
Vitamin B2:0.17mg
9.94%
Vitamin B3:1.63mg
8.17%
Calcium:72.49mg
7.25%
Vitamin E:0.96mg
6.39%
Vitamin C:5.2mg
6.3%
Vitamin B5:0.62mg
6.23%
Selenium:3.11µg
4.44%
Vitamin K:4.5µg
4.28%
Source:Epicurious