Post by Loupy on Oct 16, 2018 16:48:15 GMT -7
Gallo Pinto
From: Sonia @ thehealthyfoodie.com/gallo-pinto-bean-and-rice-casserole/?
Gallo Pinto is a rice and beans casserole, traditional of Nicaragua and Costa Rica, very regularly served as a side dish and particularly enjoyed at breakfast alongside a couple of fried eggs.
Prep time: 5 min
Cook time: 15 min
Total time: 20min
Serves: 4
Ingredients
2 tbsp extra-virgin olive oil
1 medium yellow onion chopped
2 cloves garlic minced
1 red bell pepper chopped
1/2 tsp salt I use Himalayan salt
2 cups cooked red or black beans plus 1/2 cup reserved cooking liquid (or canned*)
1/4 cup Salsa Lizano or Worcestershire sauce + 1 tsp ground cumin**
3 cups cooked white rice preferably chilled overnight
1/2 cup finely chopped fresh cilantro
Optional garnish
1-2 tbsp finely chopped fresh cilantro
2-3 tbsp red onion
Lime wedges
Instructions
Heat the olive oil in a large saute pan set over medium heat.
Add the onion, garlic, bell pepper and salt and cook until soft and fragrant, about 6 to 8 minutes.
Add the cooked beans, reserved cooking liquid (if using canned, add beans and liquid – do not drain) and Salsa Lizano (or Worcestershire and cumin), stirring to combine. Simmer for 5 minutes, until slightly thickened and about half of the liquid is evaporated.
Add cooked rice, stir well and continue cooking until most of the liquid is absorbed but not completely gone, about 5 minutes.
Remove from heat and stir in chopped cilantro.
Serve immediately, garnished with a few lime wedges, a little bit more chopped cilantro and a few tablespoons of chopped red onion (for added color) if desired.
Recipe Notes
*Home cooked beans are always preferred, but if there was no time for that, you could substitute a 19oz can of black or red beans in their liquid.
**Salsa Lizano is said to be absolutely crucial to preserve the authenticity of the dish; if you leave it out, the flavor will simply not be traditional. You should be able to find Salsa Lizano in specialty/ethnic food stores or online. However, if you were absolutely unable to get your hands on it, your best option would be to substitute Worcestershire sauce and add about 1 teaspoon of ground cumin to the dish.
Nutritional Information
Calories: 332
Total Fat: 7g
Sat Fat: 1g
Sodium: 794mg
Potassium: 557mg
Total Carbs: 56g
Fiber: 7g
Sugars: 4g
Protein: 9g
From: Sonia @ thehealthyfoodie.com/gallo-pinto-bean-and-rice-casserole/?
Gallo Pinto is a rice and beans casserole, traditional of Nicaragua and Costa Rica, very regularly served as a side dish and particularly enjoyed at breakfast alongside a couple of fried eggs.
Prep time: 5 min
Cook time: 15 min
Total time: 20min
Serves: 4
Ingredients
2 tbsp extra-virgin olive oil
1 medium yellow onion chopped
2 cloves garlic minced
1 red bell pepper chopped
1/2 tsp salt I use Himalayan salt
2 cups cooked red or black beans plus 1/2 cup reserved cooking liquid (or canned*)
1/4 cup Salsa Lizano or Worcestershire sauce + 1 tsp ground cumin**
3 cups cooked white rice preferably chilled overnight
1/2 cup finely chopped fresh cilantro
Optional garnish
1-2 tbsp finely chopped fresh cilantro
2-3 tbsp red onion
Lime wedges
Instructions
Heat the olive oil in a large saute pan set over medium heat.
Add the onion, garlic, bell pepper and salt and cook until soft and fragrant, about 6 to 8 minutes.
Add the cooked beans, reserved cooking liquid (if using canned, add beans and liquid – do not drain) and Salsa Lizano (or Worcestershire and cumin), stirring to combine. Simmer for 5 minutes, until slightly thickened and about half of the liquid is evaporated.
Add cooked rice, stir well and continue cooking until most of the liquid is absorbed but not completely gone, about 5 minutes.
Remove from heat and stir in chopped cilantro.
Serve immediately, garnished with a few lime wedges, a little bit more chopped cilantro and a few tablespoons of chopped red onion (for added color) if desired.
Recipe Notes
*Home cooked beans are always preferred, but if there was no time for that, you could substitute a 19oz can of black or red beans in their liquid.
**Salsa Lizano is said to be absolutely crucial to preserve the authenticity of the dish; if you leave it out, the flavor will simply not be traditional. You should be able to find Salsa Lizano in specialty/ethnic food stores or online. However, if you were absolutely unable to get your hands on it, your best option would be to substitute Worcestershire sauce and add about 1 teaspoon of ground cumin to the dish.
Nutritional Information
Calories: 332
Total Fat: 7g
Sat Fat: 1g
Sodium: 794mg
Potassium: 557mg
Total Carbs: 56g
Fiber: 7g
Sugars: 4g
Protein: 9g