Mexican Frijoles de Olla
Frijoles de Olla, or 'pot beans,' is a traditional Mexican dish of pinto beans slow-simmered in a pot with water, onion, garlic, and herbs until tender and flavorful. It is a foundational staple in Mexican cuisine, often served as a side dish or used as a base for other recipes like refried beans. The dish is celebrated for its simplicity and deep, earthy flavor.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and complex carbohydrates, while being very low in fat. A typical serving provides significant dietary fiber, folate, iron, and potassium, with a rough calorie estimate of 200-250 kcal per cup.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 13 g |
| Carbs | 40 g |
| Fat | 1 g |
| Fiber | 15 g |
| Sugar | 2 g |
| Sodium | 5 mg |
| Folate | 256 mcg |
| Iron | 3.6 mg |
| Potassium | 750 mg |
| Magnesium | 80 mg |
| Thiamin (B1) | 0.5 mg |
| Phosphorus | 240 mg |
| Zinc | 1.9 mg |
| Copper | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, frijoles de olla represent the heart of Mexican home cooking and are a daily dietary staple for millions. Nutritionally, the slow-cooking process makes the beans' nutrients more bioavailable and creates a complete protein when served with corn tortillas or rice.
