Gallo Pinto

Gallo Pinto, which translates to 'spotted rooster,' is the quintessential breakfast staple of Costa Rica and Nicaragua, consisting of a hearty mixture of pre-cooked rice and beans sautéed together with aromatics. The dish typically features a blend of white rice, black or red beans, onions, red bell peppers, cilantro, and a signature dash of Salsa Lizano, creating a savory and satisfying meal. While it serves as the foundation of the traditional 'casado' lunch, it is most famously enjoyed at breakfast accompanied by eggs, plantains, and tortillas.

🍳 View the full Gallo Pinto recipe →

🍽️ Nutrition at a glance

This dish is a nutritional powerhouse that provides a complete protein profile by combining rice and beans, making it an excellent source of plant-based protein and dietary fiber. It is relatively low in fat and moderate in calories, with a typical serving ranging from 300 to 400 calories depending on the portion size and added oils.

Nutrition breakdown

Calories	215 kcal
Protein	7 g
Carbs	38 g
Fat	3 g
Fiber	7 g
Sugar	2 g
Sodium	480 mg
Iron	3.2 mg
Potassium	350 mg
Magnesium	60 mg
Phosphorus	120 mg
Folate	110 mcg
Thiamin (B1)	0.3 mg
Niacin (B3)	2.5 mg
Zinc	1.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The secret to authentic Gallo Pinto lies in the 'salsa inglesa' (Worcestershire sauce) or Salsa Lizano, which gives the rice its distinctive dark color and tangy flavor profile. Nutritionally, the combination of rice and beans is considered a 'perfect protein' in many cultures, as the amino acids missing in one are provided by the other, making it a highly efficient and sustainable meal.