Frijoles Negros

Frijoles Negros Recipe - Costa Rican Vegetarian Dish

Region / culture: Costa Rica | Preparation time: overnight | Cooking time: 3-4 hours | Servings: 6-8 |

Vegetarian diet

Introduction

Frijoles Negros, or black beans, are a staple in Latin American cuisine. They are a versatile and nutritious ingredient that can be used in a variety of dishes. This recipe for Frijoles Negros is simple and delicious, perfect for a comforting meal.

History

Black beans have been a part of Latin American cuisine for centuries. They were a staple food for indigenous peoples in the region and were later introduced to Europe by Spanish explorers. Today, black beans are enjoyed around the world for their rich flavor and nutritional benefits.

Ingredients

2 cups dried black beans
4 cloves of garlic
2 tsp dried oregano
0.5 bunch of fresh cilantro (coriander leaves)
1 tsp salt
12 cups cold water

How to prepare

Sort and wash the beans, discarding any shriveled or cracked ones. Soak the beans overnight in cold water.
Drain the beans and rinse them under running tap water. Place the beans in a soup pot with 12 cups of water.
Peel the garlic cloves (do not chop them) and coarsely chop the cilantro, including the stems.
Add salt, garlic, oregano, and cilantro to the beans and bring to a boil.
Reduce the heat, cover, and simmer for 2 or more hours, preferably 3-4 hours.
Remove the garlic cloves.
Drain the beans and serve, or use them in dishes like Gallo Pinto, Sopa Negra, or mashed in sandwiches. Save the cooking water if making Sopa Negra.

Variations

Add diced tomatoes, bell peppers, and onions for a flavorful twist.
Stir in a dollop of sour cream or Greek yogurt for added creaminess.
Top with shredded cheese and avocado slices for a decadent touch.

Cooking Tips & Tricks

Soaking the beans overnight helps to reduce cooking time and improve digestibility.

- Adding garlic, oregano, and cilantro to the beans while cooking enhances the flavor of the dish.

- Simmering the beans for at least 2 hours allows them to become tender and develop a rich, savory taste.

Serving Suggestions

Frijoles Negros can be served as a side dish with rice, as a topping for tacos or nachos, or as a filling for burritos. They can also be enjoyed on their own with a sprinkle of fresh cilantro and a squeeze of lime.

Cooking Techniques

Simmering the beans slowly over low heat allows them to become tender and develop a rich, savory flavor.

- Stirring occasionally helps to prevent the beans from sticking to the bottom of the pot.

Ingredient Substitutions

If you don't have fresh cilantro, you can use dried cilantro or parsley as a substitute.

- You can use canned black beans instead of dried beans for a quicker cooking time.

Make Ahead Tips

Frijoles Negros can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Serve Frijoles Negros in a colorful bowl garnished with a sprig of fresh cilantro and a wedge of lime. You can also top with a drizzle of olive oil or a dollop of salsa for added flavor.

Pairing Recommendations

Frijoles Negros pair well with rice, tortillas, grilled meats, and roasted vegetables. They also complement dishes like enchiladas, quesadillas, and tamales.

Storage and Reheating Instructions

Store leftover Frijoles Negros in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

One serving of Frijoles Negros contains approximately 200 calories, making it a nutritious and satisfying meal option.

Carbohydrates

Black beans are a good source of carbohydrates, providing energy for the body. One serving of Frijoles Negros contains approximately 30 grams of carbohydrates.

Fats

Black beans are low in fat, making them a healthy choice for those looking to reduce their fat intake. One serving of Frijoles Negros contains less than 1 gram of fat.

Proteins

Black beans are a good source of plant-based protein, making them an excellent choice for vegetarians and vegans. One serving of Frijoles Negros contains approximately 15 grams of protein.

Vitamins and minerals

Black beans are rich in vitamins and minerals, including iron, magnesium, and folate. One serving of Frijoles Negros provides a significant amount of these essential nutrients.

Alergens

This recipe for Frijoles Negros is free of common allergens such as dairy, nuts, and gluten. However, individuals with allergies should always check ingredient labels to ensure safety.

Summary

Frijoles Negros are a nutritious and delicious dish that provides a good balance of carbohydrates, protein, and essential vitamins and minerals. This recipe is a healthy and satisfying option for any meal.

Summary

Frijoles Negros are a classic Latin American dish that is hearty, flavorful, and nutritious. This recipe is simple to make and can be enjoyed in a variety of ways. Whether served as a side dish or as the main course, Frijoles Negros are sure to satisfy your taste buds.

How did I get this recipe?

I recall the feeling of curiosity that washed over me when I found this recipe for Frijoles Negros. It was many years ago, when I was just a young girl living in a small village in Mexico. My grandmother, who was an excellent cook, had taught me the basics of traditional Mexican cuisine, but I was always eager to learn more.

One day, as I was rummaging through an old cookbook that had been passed down through the generations, I stumbled upon a faded page that caught my eye. It was a recipe for Frijoles Negros, a dish that I had never heard of before. Intrigued, I decided to give it a try.

I asked my grandmother about the recipe, but she had never made it herself. She told me that it was a popular dish in some parts of Mexico, but not in our region. Undeterred, I set out to learn how to make it on my own.

I began by gathering all the ingredients listed in the recipe: black beans, onion, garlic, cumin, oregano, and a few other spices. I soaked the beans overnight, just as the recipe instructed, and then set about cooking them the next day.

As the beans simmered on the stove, filling the kitchen with a rich, earthy aroma, I couldn't help but feel a sense of accomplishment. I was learning a new recipe, one that would add to my growing repertoire of dishes.

When the Frijoles Negros were finally ready, I eagerly ladled them into a bowl and took a tentative bite. The flavors exploded on my tongue, rich and savory, with just a hint of spice. I knew I had stumbled upon something truly special.

From that day on, Frijoles Negros became a regular dish in our household. I made it for family gatherings, for special occasions, and sometimes just because I was craving a taste of Mexico.

Over the years, I have tweaked the recipe to make it my own. I add a splash of lime juice for brightness, a handful of cilantro for freshness, and a dollop of sour cream for creaminess. Each time I make it, I am transported back to that moment of discovery, when I first learned how to make this delicious dish.

I have shared the recipe with friends and neighbors, passing on the tradition of Frijoles Negros to a new generation. It brings me joy to see others enjoy this simple yet satisfying dish, knowing that I played a small part in keeping a piece of Mexican culinary heritage alive.

As I sit here now, reflecting on the journey that led me to this recipe, I am filled with gratitude for the culinary knowledge that has been passed down to me. I am thankful for the opportunity to learn and grow as a cook, and for the joy that sharing a good meal can bring.

And so, I will continue to cook and experiment, to learn new recipes and techniques, always with a sense of curiosity and wonder. For in the kitchen, as in life, there is always something new to discover and savor. And for that, I am truly grateful.