Habichuelas Guisadas
Habichuelas Guisadas is a beloved Puerto Rican comfort food, a hearty and flavorful stew made from red kidney beans simmered in a rich, savory tomato-based sauce. The dish typically features a base of sofrito (a blend of peppers, onions, garlic, and herbs), along with seasonings like sazón and oregano, and often includes additions like potatoes, pumpkin, or pieces of meat.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and complex carbohydrates, providing sustained energy and dietary fiber. A typical serving is moderately calorie-dense, generally ranging from 250 to 400 calories, depending on the specific recipe and added fats or meats.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 12 g |
| Carbs | 35 g |
| Fat | 3 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Potassium | 550 mg |
| Iron | 3.5 mg |
| Magnesium | 70 mg |
| Folate | 180 mcg |
| Vitamin C | 15 mg |
| Thiamin (B1) | 0.3 mg |
| Phosphorus | 150 mg |
| Zinc | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Habichuelas Guisadas is a cornerstone of Puerto Rican cuisine, often served as a main course with rice or as a side, embodying the island's Spanish, African, and Taíno culinary influences. Nutritionally, the combination of beans and tomato sauce creates a dish rich in iron and antioxidants, while the cooking method helps make the beans' nutrients more bioavailable.
