Spicy Gallo Pinto
Spice up mealtime with an international flair. This rendition of a traditional gallo pinto packs a nutritious punch yet adds a more robust and spicier flavor. It’s a tasty dish abundant in feel-full fiber and plant-based protein to help keep blood sugars stable between meals. Not to mention, it adds a burst of color in every bite, each containing its own unique health benefits.
Specifically, this phytonutrient-rich dish can help decrease chronic inflammation and oxidative stress—common complications associated with diabetes.1 Elevated consumption of these plant-based nutrients can also help improve blood flow and immune function!2 Talk about a mighty meal! Enjoy this colorful creation alongside eggs and non-fat Greek yogurt for a healthful spin on a traditional classic.
Makes: 2 servings
Serving size: ½ mixture
Prep time: 10 minutes (with canned beans)
Cook time: 30 minutes
Ingredients for spicy gallo pinto
- 1 cup brown rice, cooked (vacuumed package or cook in a pressure cooker to save time)
- 1 tbsp olive oil
- 1 cup black beans
- ¼ cup fresh chopped cilantro (use kitchen scissors to save time)
- 2 medium bell peppers (red, green, orange, or mixture)
- ½ medium sweet onion
- ¼ tsp garlic powder
- ¼ tsp cumin
- Salt to taste
- 1/3 medium tomato
Sauce (included in nutritional information):
- 1 tsp soy sauce
- 1 tsp siracha
- 2 tbsp red tomato salsa
- ¼ tsp honey
- ½ tsp garlic powder
- 1 tsp cumin powder
Sauce substitutions: This also tastes good with any one of the substitutions below
- 1 tbsp Salsa Lizano
- 1 tbsp Worchester sauce
- 1 tbsp of Korean barbecue
Directions for spicy gallo pinto
- In a large pot, prepare rice according to cooking instructions. For an al dente texture, cook rice in less water.
- In a medium pot, prepare beans according to cooking instructions. Or, use canned beans and include liquid.
- On a large plate, chop bell peppers, onion, and tomato. Set aside.
- In a small bowl, add soy sauce, siracha, tomato salsa, honey, garlic, and cumin. Mix until combined. Set aside.
- In a large oiled skillet on medium heat, add chopped vegetables. Mix until fully incorporated. Cook until onions are translucent.
- Once vegetables are cooked, add rice, black beans with liquid, salt, and sauce.
- Turn heat to medium-low. Allow it to simmer until water is absorbed. Approximately 8 to 10 minutes. Stir occasionally.
- Remove from heat. Add cilantro.
- Traditionally served with eggs and sour cream. For a healthier alternative, swap sour cream for non-fat or low-fat Greek yogurt.
- calories: 375
- carbohydrate: 54.5g
- fat: 13g
- fiber: 13g
- potassium: 801mg
- protein: 12g
- saturated fat: 1g
- sodium: 302mg
- sugar: 6.5g
Disclaimer: Type2Diabetes.com does not provide any express or implied warrant toward the content or outcome of any recipe.
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