Recipes · Costa Rican · Breakfast
Gallo Pinto
One serving has 376 kcal and 10 g protein, and at least a fifth of a woman's daily need of manganese (55%), copper (37%), folate (37%), thiamin (35%), vitamin C (35%) and vitamin K (35%). Ready in 20 minutes.
- Preparation: 5 min
- Cooking: 15 min
- Makes: 1 serving (292 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 130 g Rice, white, long-grain, cooked
- 100 g Black beans, canned
- 20 g Onions, raw
- 15 g Bell pepper, red, raw
- 10 g Brown sauce
- 10 g Vegetable oil
- 4 g Garlic, raw
- 3 g Cilantro, fresh
Method
- Finely chop the onion, bell pepper and garlic.
- Heat the oil in a large pan and cook the onion, pepper and garlic for 4 minutes until soft.
- Add the black beans with a splash of their liquid and simmer for 3 minutes.
- Tip in the cooked rice and stir well, pressing and turning it so every grain picks up color from the beans.
- Stir in the brown sauce (the Costa Rican salsa Lizano stand-in) and cook for 3-4 minutes until piping hot and evenly speckled.
- Finish with the cilantro and serve hot, traditionally with eggs and tortilla.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 376 kcal | 18% |
| Carbohydrates | 59.6 g | |
| Water | 208 mL | |
| Fiber | 8.4 g | 28% |
| Protein | 10.3 g | 22% |
| Tryptophan | 0.12 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.45 g | |
| Leucine | 0.82 g | |
| Lysine | 0.57 g | |
| Methionine | 0.17 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.56 g | |
| Tyrosine | 0.27 g | |
| Valine | 0.58 g | |
| Histidine | 0.26 g | |
| Fat | 10.8 g | |
| Monounsaturated | 2.4 g | |
| Polyunsaturated | 6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.2 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 64.8 mg | 6% |
| Copper | 0.33 mg | 37% |
| Iron | 3.8 mg | 21% |
| Magnesium | 57.9 mg | 19% |
| Manganese | 0.99 mg | 55% |
| Phosphorus | 184 mg | 26% |
| Potassium | 477 mg | 10% |
| Selenium | 11.8 µg | 22% |
| Sodium | 553 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 2.9 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.8 mg | 16% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 150 µg | 37% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 30.5 mg | 7% |
| Vitamin A | 35.2 µg | 5% |
| Vitamin C | 26.1 mg | 35% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 31.1 µg | 35% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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