Equatorial Guinea • Africa • medium • 135 mins
Equatorial Guinea Frijoles
Description
Frijoles, or beans, are a staple dish in Equatorial Guinea, often enjoyed for their rich flavor and nutritional value. This dish reflects the agricultural practices of the region, where beans are commonly cultivated and form an essential part of the local diet.
Ingredients
- 2 cups black beans, soaked overnight
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 green bell pepper, chopped
- 2 tomatoes, diced
- 1 teaspoon paprika
- 1 teaspoon cumin
- Salt to taste
- Pepper to taste
- 4 cups vegetable broth or water
- 2 tablespoons vegetable oil
Instructions
- Drain and rinse the soaked black beans. In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion, garlic, and green bell pepper, sautéing until softened.
- Stir in the diced tomatoes, paprika, and cumin, cooking for another 5 minutes.
- Add the soaked beans and vegetable broth (or water) to the pot. Bring to a boil.
- Reduce the heat to low, cover, and simmer for about 1.5 to 2 hours, or until the beans are tender. Stir occasionally and add more water if necessary.
- Season with salt and pepper to taste before serving.
Nutritional Information
Calories: 200 per serving
Servings: 6
Dietary: gluten-free, vegan, vegetarian
Health Benefits
Frijoles are rich in black beans, which provide a significant source of plant-based protein and dietary fiber, promoting digestive health and satiety. The inclusion of vegetables like onion, garlic, and bell pepper adds essential vitamins and antioxidants that support immune function and reduce inflammation. This dish is vegan and gluten-free, making it accessible for various dietary needs while celebrating the cultural heritage of Equatorial Guinea. Additionally, the spices used, such as paprika and cumin, have been linked to various health benefits, including improved metabolism and enhanced flavor without added calories.
Cultural Significance
Beans are a vital source of protein in Equatorial Guinea, often consumed by families as a daily meal. They symbolize sustenance and community, frequently served during family gatherings and communal events.
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