Ecuadorian food 101 – MENESTRA (#ecuadorian style #beans #frijoles) with rice – nice cook for bbqs

mixed vegetables

🥗Healthier: fresh seasonal vegetables

💰Cheaper: frozen mixed vegetables

Fresh vegetables enhance flavor and nutrition.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point and is heart-healthy.

vegetable broth

🥗Healthier: homemade vegetable stock

💰Cheaper: water with seasonings

Homemade stock is richer in flavor.

black pepper

🥗Healthier: white pepper

💰Cheaper: black pepper

White pepper provides a milder flavor.

Soak 1 pound of canario beans in water for at least 6 hours before cooking.

Put the soaked beans in a pot with a lot of water and cook for around 20 to 30 minutes on low fire.

Chop a medium onion.

Add 6 or 8 stems of cilantro, the chopped onions, and 1 tablespoon of garlic paste (or 6 pieces of chopped garlic) to the pot.

Stir in 1 teaspoon of ground cumin and 3 tablespoons of achote in oil (or paprika) for color.

Cook this mixture on low fire for around 30 to 40 minutes.

After 30 to 40 minutes, remove the cilantro stems from the pot.

Add 1 or 2 tablespoons of chopped cilantro, salt, and pepper to taste.

Cook for an additional 20 to 30 minutes until the menestra thickens.

Serve the menestra with rice and your choice of protein, in this case, green chicken.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary