Mediterranean Diet Frijoles de la Olla

Elevate a classic Mexican comfort food with a heart-healthy twist in this Mediterranean Diet Frijoles de la Olla recipe. This wholesome dish highlights tender pinto beans simmered to perfection with fragrant garlic, onions, bay leaves, and fresh thyme, then brightened with zesty lemon and fresh parsley for a Mediterranean-inspired flair. Cooked in olive oil and seasoned simply with sea salt and black pepper, this recipe marries the rustic simplicity of traditional Mexican frijoles with the vibrant, healthful ingredients of the Mediterranean diet. Perfect as a nourishing side dish or a satisfying vegetarian main course, these slow-cooked beans are brimming with flavor, fiber, and plant-based protein. Serve them warm with an extra drizzle of olive oil and a wedge of lemon for a comforting yet elegant addition to your table.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 6

Ingredients

• 2 cups Dry pinto beans
• 2 tablespoons Olive oil
• 1 large Yellow onion
• 4 Garlic cloves
• 2 Bay leaves
• 3 sprigs Fresh thyme
• 1 teaspoon Sea salt
• 0.5 teaspoon Black pepper
• 1 Lemon
• 0.25 cup Fresh parsley
• 8 cups Water

Directions

Step 1

Start by sorting through the beans to remove any debris or bad beans. Rinse the beans under cold running water.

Step 2

In a large pot, add the rinsed beans and cover them with 8 cups of water. Allow them to soak overnight or for at least 8 hours.

Step 3

After soaking, drain and rinse the beans once more.

Step 4

In the same large pot, heat 2 tablespoons of olive oil over medium heat.

Step 5

Finely chop the large onion and mince the garlic cloves. Add them to the pot and sauté for about 5 minutes until the onion becomes translucent.

Step 6

Add the drained beans back into the pot, along with the bay leaves and thyme sprigs.

Step 7

Pour in enough water to cover the beans by about 2 inches (approximately 8 cups).

Step 8

Bring the mixture to a boil over high heat, then reduce the heat to low. Simmer the beans uncovered for about 2 hours or until the beans are tender. Stir occasionally and add more water if necessary to keep the beans covered.

Step 9

Once the beans are cooked, season with sea salt and black pepper to taste.

Step 10

Zest the lemon and juice half of it. Stir both the zest and juice into the beans.

Step 11

Roughly chop the fresh parsley and sprinkle it over the beans for garnish.

Step 12

Remove the bay leaves and thyme sprigs before serving.

Step 13

Serve warm as a side dish or hearty main with a drizzle of additional olive oil and a wedge of lemon on the side for extra flavor.

Nutrition Facts

Serving size	(2593.3g)

Amount per serving	% Daily Value*
Calories	1750.7

Total Fat 33.5g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2450.8mg	0%
Total Carbohydrate 279.8g	0%
Dietary Fiber 67.9g	0%
Total Sugars 10.4g
Protein 89.5g	0%

Vitamin D 0IU	0%
Calcium 680.5mg	0%
Iron 22.9mg	0%
Potassium 6081.3mg	0%

*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: 17.0%

Protein: 20.1%

Carbs: 62.9%