Frijoles Charros is Fiber-ific!

24 10 2011

You know it is winter when…….
Kelvin has taken up sleeping on a wooly Hudson Bay blanket.

If you have never used dried beans or need a kick in the GI track, this is a great recipe for you. This is the PERFECT one pot Sunday simmer meal, that keeps on giving and giving. Ken refers to it as the Mexican cassoulet, as it sticks to your ribs and a small plateful goes a long way.

This recipe makes a whooping 10.5 cups of stew- so be prepared to dish a lot of this out into freezer containers, as it really freezes quite well. The caveat being “YOU NEED TO USE DRIED BEANS”. Pinto beans in a can will long turn to mush in this recipe making this dish look like baby poo. The dried beans will hold up better on a low and long simmer. Don’t be intimated by dried beans, they are super easy to use. It is a complete no brainer.

Frijoles Charros
Modified from “this is not your Mother’s Slow Cooker recipes”

** I used a Le Creuset pot on the stove, but you definitely can use a crock pot for this meal.
HIGH for 3-1/2 to 5 hours in crock pot, or low simmer for 8 hours

One 1-pound package dried pinto beans
1 tetrapack of chicken stock- 1 litre
2 jalapeños, stems removed
2 dried chorizo (Mexican sausage), chopped
2 lbs FROZEN italian raw sausage (pork, beef.. whatever you have going)
4 strips bacon, chopped
5 cloves garlic, chopped
1 small yellow or white onion, chopped
2 to 3 teaspoons salt, to your taste
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 cup fresh cilantro leaves, chopped

SUPER easy… the night before I make this, I gather my largest Le Creuset pot and my beans. I get my beans from Rube, the bean guy at the market, but you can buy the package at the grocery store. Rube measures out 1 lb for me. Dump your beans in the pot, add water so that the beans are submerged in 3 inches of water, neglect until the next morning.

The next morning, post coffee and while Coronation Street is on in the background, empty the hydrated beans out of the pot and into a strainer, set aside.

Every time I make this it is slightly different depending on what I have in my veg drawer, so this time I added 1 poblano pepper chopped. I chopped onion, garlic, bacon, jalapeno, poblano and dried chorizo and let that saute for a good long while until everything was wilty, and there was some good loving on the bottom of the pan. If you were using a crock pot, I would saute the veg, add the spices, let them cook off the raw flavour, and dump it all in the crock pot at this point.

For those using the stovetop method, use a bit of the chicken stock to scrap any of that good browned stuff from the bottom of your pan. Add the beans, and the frozen sausages sectioned into inch sized bits, chicken stock, and spices. Get the whole thing up to a boil, and let simmer, with the lid on for 8 hours on the stove, checking it periodically for water content. If it is reducing down, then top it up with a bit of water. It really shouldnt though unless you forget to put the lid on it.

The last couple of hours I go in and test the done-ness of the beans. The pinto beans will be firm, but yielding but not squishy or look like baby poo.

Depending on the amount of liquid absorbed by the beans, I sometimes add a bit of corn starch for thickening. I will warn people though that once this cools, the beans are starchy and therefore thicken up as well. Be mindful of that before you get all heavy handed with the corn starch at by the time this has cooled, you may have cement.

Toppers on this meal are the best part.. grated radish, some chopped green onion, we added some Beemster cheddar, sour cream perhaps.. it is all acceptable. This MAY not look like a lot but this is really a gut buster, with loads of fiber, and protein to boot. Such a satisfying meal in the cooler weather.
As I said previously this makes 10.5 cups of stew. Nuts on this are as follows for 1/2 cup serving, no toppings included.
calories 161, carbs 16g (net 5g), 16g protein, 8g fat, and 1g sugar.

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5 responses

24 10 2011
Julia Nelson

Another fabulous recipe. I hope to try this some weekend.

25 10 2011
geokatgirl

Thanks Julia. This is a stick-to-your-ribs meal. Enjoy

24 10 2011
Cat

Can’t wait to try this! And, that is the CUTEST pic of Kelvin!! 🙂

25 10 2011
geokatgirl

Kelvin is so underrated.

7 12 2011
Pumpkin Protein Un-Bread « Antics of a Museum Girl

[…] of Greek yogurt with some sf jam for afternoon snack. A turkey pepperoni before I hit the gym, and frijoles charros for dinner. Snack for tonight will be pumpkin un-bread. Before snack tonight I have close to 970 […]

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