Heart-Healthy Gallo Pinto

Discover a wholesome twist on a classic with this Heart-Healthy Gallo Pinto, a vibrant and nutritious take on the beloved Costa Rican dish. Made with fiber-packed brown rice and protein-rich black beans, this recipe is elevated with the bold flavors of sautéed onions, red bell peppers, garlic, and a hint of cumin. Fresh cilantro and a squeeze of tangy lime add a refreshing finish, while a splash of low-sodium vegetable broth keeps it light yet flavorful. This easy-to-make dish is perfect for meal prep or a satisfying plant-based dinner, offering a delicious and heart-conscious way to enjoy Latin-inspired cuisine without compromising on taste. Ready in just 45 minutes, it’s a nutrient-packed option your family will love!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1.5 cups black beans
• 2 cups water
• 1 medium onion
• 1 medium red bell pepper
• 2 cloves garlic
• 1 medium tomato
• 0.5 cup cilantro
• 1 tablespoon olive oil
• 0.5 cup low-sodium vegetable broth
• 1 teaspoon ground cumin
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt
• 1 medium lime

Directions

Step 1

Rinse the brown rice thoroughly under cold water to remove excess starch.

Step 2

In a medium saucepan, add the brown rice and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes or until the rice is tender and the water is absorbed.

Step 3

While the rice is cooking, drain and rinse the black beans thoroughly if using canned beans.

Step 4

Dice the onion and red bell pepper. Mince the garlic cloves. Chop the tomato and cilantro.

Step 5

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the onions and garlic, sautéing until the onions are translucent, about 3-4 minutes.

Step 6

Add the red bell pepper and tomato to the skillet, stir to combine, and cook for another 3 minutes until the vegetables soften.

Step 7

Stir in the black beans, cooked rice, and 0.5 cup of low-sodium vegetable broth, mixing well to combine. Season with ground cumin, black pepper, and a pinch of salt.

Step 8

Allow the mixture to cook for about 5-6 minutes, stirring occasionally, until everything is heated through and well combined.

Step 9

Remove the skillet from heat and stir in the chopped cilantro.

Step 10

Transfer the Gallo Pinto to a serving dish. Cut the lime into wedges and serve on the side for squeezing fresh lime juice over the dish.

Nutrition Facts

Serving size	1569.5 grams (1569.5g)

Amount per serving	% Daily Value*
Calories	785

Total Fat 19.60g	25%
Saturated Fat 2.80g	14%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 2732mg	119%
Total Carbohydrate 132.20g	48%
Dietary Fiber 27.10g	97%
Total Sugars 26.10g
Protein 26.20g	52%

Vitamin D 0IU	0%
Calcium 301mg	23%
Iron 9mg	48%
Potassium 1084mg	23%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.8%

Protein: 12.9%

Carbs: 65.3%