Rice and Beans
Good nutritional profile
Latin American rice fried with black beans, onion and bell pepper.
Gallo pinto is the Costa Rican dish of day-old white rice fried with black beans and their dark cooking liquid, onion, bell pepper, garlic and cilantro; in Nicaragua it is made with red beans. A 220 g serving has about 300 kcal, 10 g protein, 7.6 g fiber and 7 g fat, with around 630 mg of sodium. A fried egg on the side, as served in Costa Rica, adds about 6 g of protein.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4.4g | 7.9% |
| Fat | 3.3g | 4.7% |
| Carbs | 22g | 7.3% |
| Simple Sugars | 7.7g | Estimate |
| Complex Carbs | 10.9g | Estimate |
| Fiber | 3.4g | 13.6% |
| Water | 69g | 2.8% |
| Calories | 136 | 6.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.31 | g | 1.6% |
| Monounsaturated | 1.95 | g | 7.8% |
| Polyunsaturated | 0.97 | g | 7.5% |
| Omega-3 | 0.291 | g | Estimate |
| Omega-6 | 0.679 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.48 | mg |
| Vitamin E | 0.86 | mg |
| Selenium | 3.96 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 11.8 | mcg | 1.3% |
| vitamin B1 | 0.076 | mg | 6.3% |
| vitamin B2 | 0.031 | mg | 2.4% |
| vitamin B3 | 0.374 | mg | 2.3% |
| vitamin B6 | 0.08 | mg | 4.7% |
| vitamin B9 | 40 | mcg | 10.0% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 5.48 | mg | 6.1% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.865 | mg | 5.8% |
| vitamin K | 6.71 | mcg | 5.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 19 | mg | 1.9% |
| iron | 0.879 | mg | 4.9% |
| magnesium | 31.2 | mg | 7.8% |
| phosphorus | 72.7 | mg | 10.4% |
| potassium | 171 | mg | 6.6% |
| sodium | 285 | mg | 12.4% |
| zinc | 0.645 | mg | 5.9% |
| copper | 0.112 | mg | 12.4% |
| manganese | 0.401 | mg | 17.4% |
| selenium | 3.96 | mcg | 7.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 115 | mg | 16.4% | 116% |
| Isoleucine | 189 | mg | 13.5% | 102% |
| Leucine | 347 | mg | 12.7% | 92% |
| Lysine limiting | 258 | mg | 12.3% | 87% |
| Methionine | 134 | mg | 12.8% | 94% |
| Phenylalanine | 362 | mg | 20.7% | 142% |
| Threonine | 175 | mg | 16.7% | 113% |
| Tryptophan | 52 | mg | 18.6% | 127% |
| Valine | 238 | mg | 13.1% | 96% |
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Recipe
See full recipeIngredients
- Cooked white rice, preferably day-old 600 g
- Cooked black beans, drained 450 g
- Bean cooking liquid 120 ml
- Vegetable oil 3 tbsp
- Onion, finely chopped 1 medium (130 g)
- Red bell pepper, finely chopped 1/2 (80 g)
- Garlic, minced 3 cloves (12 g)
- Fresh cilantro, chopped 15 g
- Salt to taste
Instructions
- 1
Heat the oil in a large frying pan over medium heat and fry the onion and bell pepper for 5 minutes until soft.
- 2
Add the garlic and fry for 1 minute more.
- 3
Add the black beans with the bean cooking liquid and simmer for 3-4 minutes, until the liquid has reduced by about half and turned dark.
- 4
Add the cold rice, breaking up any clumps, and fold it into the beans until every grain is colored by the bean liquid.
- 5
Cook for 5-8 minutes, stirring now and then, until the rice is hot and the mixture is fairly dry; season with salt.
- 6
Stir in the cilantro and serve hot, for breakfast with fried eggs and sour cream or as a side to meat or fish.