Gallo Pinto

Gluten Free
Dairy Free
Health score
30%
Gallo Pinto
20 min.
4
184kcal

Suggestions


If you’re looking to elevate your side dish game, look no further than Gallo Pinto, a beloved staple from the heart of Central America, especially Costa Rica and Nicaragua. This vibrant dish is not only gluten-free and dairy-free but also bursting with flavor and nutrition. With its harmonious blend of black beans and long-grain rice, Gallo Pinto is a fantastic way to add both color and substance to your meals.

In just 20 minutes, you can whip up this enticing dish that serves four people, making it perfect for family gatherings or casual weeknight dinners. The quick sauté of onions and red bell peppers infuses the dish with a delightful aroma, while the addition of cilantro adds a touch of freshness. The secret to this recipe's unique flavor lies in the famed Lizano sauce, a tangy Costa Rican condiment that ties everything together beautifully.

With only 184 calories per serving, Gallo Pinto is not just a treat for the taste buds; it's also a nutritious complement to a variety of main courses. Pair it with fried eggs for breakfast, grill some chicken, or serve it alongside fried plantains to create a delicious feast. Whether you’re a seasoned cook or a kitchen novice, this dish promises to impress with its simplicity and irresistible taste. Embark on a culinary journey to Central America by trying out Gallo Pinto today!

Ingredients

  • cup black beans pre-cooked
  • tablespoon cilantro leaves minced
  • tablespoon corn oil 
  • servings lizano sauce to taste
  • cup rice long grain pre-cooked
  • 0.5 cup onions peeled cut into ¼" dice
  • 0.5 cup bell pepper red cored trimmed cut into ¼" dice
  • 0.3 teaspoon salt to taste
  • tablespoon worcestershire sauce to taste

Equipment

  • frying pan

Directions

  1. Heat the oil in a skillet set over medium heat.
  2. Add onions and cook, stirring often, until just beginning to brown, about 6 minutes.
  3. Add the red bell pepper, and cook stirring often until softened, about 2 minutes more
  4. Add the beans and some of their liquid. Lower the heat and stir for a minute.
  5. Add rice, Worcestershire sauce, salt and cilantro. You may need to add a tablespoon or so of water to achieve a neither dry nor soupy texture.
  6. Mix well and simmer for 5 minutes.
  7. Serve hot with eggs, toast, possibly fried plantains and the Lizano sauce on the side.

Nutrition Facts

Calories184kcal
Protein14.59%
Fat2.88%
Carbs82.53%

Properties

Glycemic Index
68.75
Glycemic Load
26.97
Inflammation Score
-8
Nutrition Score
10.265217392341%

Flavonoids

Luteolin
0.12mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.21mg

Nutrients percent of daily need

Calories:183.94kcal
9.2%
Fat:0.59g
0.91%
Saturated Fat:0.15g
0.94%
Carbohydrates:38.04g
12.68%
Net Carbohydrates:32.8g
11.93%
Sugar:2.33g
2.59%
Cholesterol:0mg
0%
Sodium:220.66mg
9.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.72g
13.44%
Vitamin C:27.08mg
32.82%
Manganese:0.64mg
31.94%
Vitamin A:1166.14IU
23.32%
Fiber:5.24g
20.95%
Folate:82.49µg
20.62%
Magnesium:47.08mg
11.77%
Phosphorus:114mg
11.4%
Vitamin B1:0.16mg
10.44%
Vitamin B6:0.19mg
9.61%
Selenium:6.63µg
9.47%
Potassium:307.38mg
8.78%
Copper:0.17mg
8.74%
Iron:1.52mg
8.44%
Zinc:1.01mg
6.72%
Vitamin B5:0.51mg
5.15%
Vitamin B3:0.91mg
4.55%
Vitamin B2:0.07mg
4.24%
Calcium:32.96mg
3.3%
Vitamin E:0.34mg
2.26%
Vitamin K:1.66µg
1.58%
Source:SippitySup