Frijoles de la Olla
Frijoles de la Olla, or 'pot beans,' is a traditional Mexican dish of whole beans slowly simmered in a pot with water, salt, and aromatics like onion and garlic until tender. It's a foundational staple in Mexican cuisine, often served as a simple side dish or used as a base for other recipes.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, making it high in carbs and protein but low in fat. A typical one-cup serving provides around 200-250 calories, along with significant amounts of iron, folate, and magnesium.
Nutrition breakdown
| Calories | 245 kcal |
| Protein | 15 g |
| Carbs | 45 g |
| Fat | 1 g |
| Fiber | 15 g |
| Sugar | 2 g |
| Sodium | 10 mg |
| Potassium | 800 mg |
| Iron | 4.5 mg |
| Magnesium | 95 mg |
| Folate | 256 mcg |
| Thiamin (B1) | 0.5 mg |
| Phosphorus | 240 mg |
| Zinc | 2.0 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Frijoles de la Olla is culturally significant as a humble, everyday comfort food in Mexico, representing resourcefulness and tradition. Nutritionally, the slow-cooking process enhances digestibility and nutrient absorption, making the beans' nutrients more bioavailable.
