Gallo Pinto

This simple but appetizing dish is usually eaten for breakfast in both Costa Rica and Nicaragua, although it is also served at other times of the day. It can be done with black or red beans. It is usually accompanied with corn tortillas or male bananas if desired, but for a more balanced meal for diabetics, we recommend accompanying it with a steamed salad or vegetables.


Yields7 ServingsPrep Time20 minsCook Time30 minsDifficultyBeginner

Ingredients

 2 cups brown rice, cooked
 1 cup black beans, cooked
 3 cloves garlic, minced
 ¼ cup onion, diced
 2 tbsp cilantro, chopped
 2 tbsp chives, chopped
 2 tbsp jalapeno, minced
 ½ tsp cumin powder (optional)
 ½ cup vegetable broth (or water)
 salt to taste

Instructions

1

In a pot, add the vegetable or water broth and sauté the garlic, chopped onion and sweet chili, adding more liquid if necessary.

2

Once the onion is translucent, add rice, beans, cilantro, chives, cumin and salt to taste.

3

Continue stirring for 1 to 2 minutes.

4

Serve with corn tortillas.

Nutrition Facts

Serving Size ½ cup

Servings 7


Amount Per Serving
Calories 298
% Daily Value *
Total Fat 2g4%
Saturated Fat 0.4g2%
Trans Fat 0g
Cholesterol 0mg
Sodium 82mg4%
Total Carbohydrate 59.6g20%
Dietary Fiber 6.3g26%
Sugars 0.9g
Protein 10.6g22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 2 cups brown rice, cooked
 1 cup black beans, cooked
 3 cloves garlic, minced
 ¼ cup onion, diced
 2 tbsp cilantro, chopped
 2 tbsp chives, chopped
 2 tbsp jalapeno, minced
 ½ tsp cumin powder (optional)
 ½ cup vegetable broth (or water)
 salt to taste

Directions

1

In a pot, add the vegetable or water broth and sauté the garlic, chopped onion and sweet chili, adding more liquid if necessary.

2

Once the onion is translucent, add rice, beans, cilantro, chives, cumin and salt to taste.

3

Continue stirring for 1 to 2 minutes.

4

Serve with corn tortillas.

Gallo Pinto
María Hummel

María José Hummel is a nutritionist, health educator, and a currently finishing a PhD in natural medicine with an emphasis on nutrition and natural remedies. María José has been certified by the American College for Lifestyle Medicine and has completed the plant-based nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at Cornell University. She is also an international speaker and author, with nearly two decades of experience providing dynamic presentations and education on nutrition, health, prevention, and vegetarian cuisine. She has appeared numerous times as a guest expert on cooking and nutrition shows on 3ABN, 3ABN Latino, and several other television and radio networks in California. María José is the author of three vegetarian cookbooks, a book about reversing diabetes, and maintains websites in English and Spanish, where she provides free recipes and health information.

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