Join us in this delicious recipe for Colombian Bean Casuela. Red beans, tender and full of flavor, are harmoniously mixed with a base of onion, garlic, carrot and peppers in this Colombian casuela. Spices such as cumin and paprika provide a distinctive touch, while the aroma of annatto intensifies the color of the stew. Simmered in a fragrant vegetable broth, the flavors intertwine to create a culinary experience that will transport you directly to the warmth of Colombian cuisine. Serve hot, decorate with fresh cilantro and, if you wish, accompany with avocado for a complete experience.
Colombian Beans
Immerse yourself in the comforting flavors of Colombia with our Bean Casuela. This iconic dish combines the softness of red beans with an aromatic blend of onion, garlic, carrot, and peppers. Seasoned with traditional Colombian spices, this casuela offers a feast of textures and flavors that will delight your palate. Discover authentic Colombian cuisine with this simple and delicious recipe!
6
servings8
hours30
minute300
kcalIngredients:
2 coup of red beans (previously soaked overnight)
1 und de onion, finely chopped
2 und de garlic cloves, minced
1 und de carrot, peeled and diced
1 und de red pepper, chopped
2 und de medium tomatoes, chopped
1 hoja de laurel
1 teaspoon of cumin powder
1 teaspoon of peppers
1/2 teaspoon of annatto (optional, to give color)
6 coup of vegetable broth or water
2 tablespoons cooking oil
1 pinch of Salt and pepper to taste
1 poco de Fresh cilantro, chopped (for garnish)
1 und de Avocado (optional, to serve)
Instructions
- Rinse the beans after soaking for at least 5 hours and cook them in a large pot with enough water until tender. This process can take about 1 to 2 hours, depending on the type of beans and the pot you are using. If you prefer, you can also use canned beans and skip this step.
- In a large skillet, heat the oil over medium heat. Add the onion and garlic, and sauté until golden.
- Add the carrot, pepper and tomatoes to the pan. Cook for about 5 minutes until the vegetables are tender.
- Add the cooked beans to the sautéed vegetables and mix well.
- Pour the vegetable broth or water into the pan. Add the bay leaf, cumin, paprika and annatto (if you are using it). Bring the mixture to a boil, then reduce the heat and simmer for about 30 minutes to allow the flavors to blend.
- Taste and adjust the seasoning with salt and pepper to your liking.
- Serve the bean casserole hot, decorated with fresh chopped cilantro. You can accompany it with slices of avocado if you wish.
Tips
- Soaking Beans: Soak the beans for at least 8 hours or overnight. This helps soften the beans and reduces cooking time.
- The annatto is optional, but adds a vibrant color to the dish. If you don't have it, the recipe will still be delicious, so don't worry if you can't find it!
- Taste and adjust the seasoning before finishing cooking. Add more salt, pepper or other spices according to your personal preferences.
- Experiment with other ingredients like chorizo, bacon, or pork to give the recipe a twist and add more traditional Colombian flavors.
- If you prefer to reduce the cooking time of the beans, you can use a pressure cooker following the manufacturer's instructions.
- Colombian bean casuela is often served with white rice. Prepare it as an accompaniment to a complete meal.
- Bean casserole improves with time, so make it ahead of time and store it in the refrigerator. Leftovers are delicious and easy to reheat.
Nutritional information
- Total number of serves: 6
- Calories 300kcal
- Carbohydrates 50g
- Protein 15g
- Fat 4g
- Saturated fat: 1g
- Sodium: 800mg
- Fiber 15g
- Sugar 6g
Nutrients that Nourish the Soul: Health Benefits of Colombian Bean Casuela
Colombian cuisine, rich in tradition and love, offers us a culinary treasure that goes beyond gustatory pleasure: Casuela de Frijoles. This dish, which has become a symbol of the country's gastronomic culture, not only delights our senses, but also provides a series of health benefits that turn each bite into an investment in our well-being.
At the heart of this casuela are red beans, an abundant source of protein, essential for the growth and repair of our tissues. These little nutritional treasures not only offer a solid foundation for daily energy, but are also rich in fiber, promoting healthy digestion and contributing to blood sugar control.
The mix of fresh vegetables, such as carrots and peppers, provides a symphony of vitamins and minerals. The touch of annatto, although optional, adds an antioxidant nuance that fights free radicals and promotes cellular health. This set of ingredients is simmered in a comforting broth, resulting in an explosion of flavors that not only feeds our body, but also feeds our spirit.
The Colombian bean casserole thus becomes a healthy option for those looking for a balanced and delicious diet. With minimal saturated fat and a well-balanced nutritional profile, this dish fits perfectly into conscious eating.
In addition to its physical benefits, Bean Casuela gives us an additional gift: the opportunity to gather around the table, share laughter, and create lasting memories. Thus, this dish not only nourishes our bodies, but also nourishes our relationships and family connections.
In short, the Colombian Bean Casuela goes beyond just being a recipe. It is a manifestation of love, tradition and health that invites us to enjoy life through each exquisite bite.
Maybe you might like: Lechona Colombiana (stuffed pork)
Image credits: Freepik
