Mediterranean Diet Frijoles Rojos (Red Beans)

Discover the vibrant flavors of *Mediterranean Diet Frijoles Rojos (Red Beans)* — a wholesome dish that combines the heartiness of red beans with the bright, aromatic profile of Mediterranean cuisine. This plant-based recipe features nutrient-packed ingredients like creamy red beans, extra-virgin olive oil, and fragrant spices including cumin, smoked paprika, and oregano. Slow-simmered with crushed tomatoes, vegetable broth, and a hint of lemon juice, this one-pot dish is as nourishing as it is satisfying. Perfect as a flavorful main course or a versatile side dish, it’s naturally gluten-free, high in fiber, and ideal for anyone embracing the Mediterranean diet. Easy to prepare thanks to simple techniques like overnight bean soaking and letting the flavors develop over a gentle simmer, this recipe is a surefire way to elevate your weekly meal rotation.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 cup dried red beans
• 2 tablespoons extra-virgin olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 medium, diced red bell pepper
• 1 cup canned crushed tomatoes
• 2 cups vegetable broth
• 1 bay leaf
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon freshly ground black pepper
• 0.25 cup, chopped fresh parsley
• 1 for juicing lemon

Directions

Step 1

Rinse the dried red beans thoroughly under cold running water. Place them in a large bowl, cover with plenty of cold water, and let them soak overnight or at least for 8 hours.

Step 2

Drain and rinse the beans after soaking. Set aside.

Step 3

In a large pot, heat the extra-virgin olive oil over medium heat. Add the diced onion and garlic, and sauté until the onion becomes translucent, about 5 minutes.

Step 4

Add the diced red bell pepper and continue to sauté for an additional 4 minutes, stirring occasionally.

Step 5

Stir in the drained red beans, crushed tomatoes, and vegetable broth. Add the bay leaf, ground cumin, dried oregano, smoked paprika, salt, and black pepper. Stir to combine all ingredients well.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 75-90 minutes or until the beans are tender and the flavors have melded together.

Step 7

Check occasionally, stirring to prevent sticking and ensuring the beans remain submerged. Add more vegetable broth or water if necessary.

Step 8

Once the beans are tender, remove the pot from the heat. Discard the bay leaf.

Step 9

Stir in the chopped parsley and freshly squeezed lemon juice from the lemon. Adjust seasoning with additional salt and pepper if needed.

Step 10

Serve warm, optionally garnished with more fresh parsley. Enjoy your healthy Mediterranean Diet Frijoles Rojos as a main dish or a hearty side.

Nutrition Facts

Serving size	(1259.0g)

Amount per serving	% Daily Value*
Calories	1289.7

Total Fat 35.0g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 3814.4mg	0%
Total Carbohydrate 196.1g	0%
Dietary Fiber 48.6g	0%
Total Sugars 32.0g
Protein 61.4g	0%

Vitamin D 0IU	0%
Calcium 418.8mg	0%
Iron 19.1mg	0%
Potassium 5134.1mg	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: 23.4%

Protein: 18.3%

Carbs: 58.3%