Cuban Black Bean Stew
Cuban Black Bean Stew, often called 'Frijoles Negros,' is a hearty and aromatic staple of Cuban cuisine. It features black beans slow-simmered with a flavorful 'sofrito' base of onions, bell peppers, garlic, and spices like cumin and oregano, often finished with a splash of vinegar or citrus.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, making it very filling and nutritionally balanced. A typical serving contains roughly 250-350 calories, with the majority of its energy coming from complex carbohydrates and protein, while being naturally low in fat.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 3 g |
| Fiber | 14 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 620 mg |
| Iron | 3.6 mg |
| Folate | 256 mcg |
| Magnesium | 90 mg |
| Phosphorus | 180 mg |
| Thiamin (B1) | 0.4 mg |
| Zinc | 2.0 mg |
| Manganese | 1.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a foundational part of the Cuban 'comida criolla' (creole cooking) and is almost always served with white rice to create a complete protein. Nutritionally, the slow cooking process helps develop resistant starch in the beans, which can benefit gut health.
