Curated recipes from 193 countries  •  New seasonal Mediterranean issue out now

Overview

Frijoles Antioqueños

Frisoles Antioqueños, Frijoles Paisas, Antioquian Red Beans

This frijoles antioquenos recipe slow-cooks red cargamanto beans with pork belly, green plantain and carrot, then finishes the pot with hogao, the Colombian tomato and scallion sauce. The beans turn thick and creamy, and the pot is served with white rice and arepa. One serving is about 340 g.

Frijoles are the food Antioquia eats nearly every day. In the coffee region, field workers needed something cheap, filling and full of energy, and the big red cargamanto bean, slow-cooked with pork, plantain and hogao, became the answer — every family has its own version, and the pot is rarely empty. The same beans sit at the centre of the bandeja paisa, the famous Paisa platter, where they are served with rice, meats, plantain, avocado and arepa.

Pairs well with: Serve the hot beans with white rice, a small arepa and avocado

Provenance

Colombia flag Colombia

Antioquia Heritage

Latin America & Caribbean

Time Dedication

2h 50m

20m prep • 150m cook

Batch Yield

6 Servings

582 kcal per serving

1 serving ≈ 340 g

Technical Skill

Intermediate

Easy (Slow Simmer)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Prime Metabolic Fit

Dinner

Ideal Hearty Main

Snack & Tea

Inappropriate

Occasions: Family lunch, Sunday lunch, market days, cold days Cost: Low — about $1.75 per serving at home
A close-up of glossy red frijoles antioqueños in a thick sauce, served with white rice and a fried plantain slice

Antioquia Heritage

Photo: PapiPijuan, CC BY-SA 4.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $1.75 per serving at home (USD)

Good frijoles antioqueños are thick and creamy, with whole tender beans in a rich reddish broth — never thin, watery or undercooked.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 2h 50m
P

Soak the Beans and Make the Hogao

20 Mins

The night before, pick over the 500g of dried beans, rinse them and cover them with plenty of cold water to soak overnight. The next day, drain the beans and rinse them again. Dice the tomatoes, onion and scallions for the hogao, crush the garlic, and cut the pork belly into large chunks and the green plantain into 2 cm pieces.

Maestro Tip: Soaking overnight is what makes the beans cook evenly and turn creamy — do not skip it, and do not salt the soaking water.

  1. 1

    Soak the Beans

    Overnight Room temperature

    Pick over the 500g of dried red beans, rinse them, and put them in a large bowl covered with plenty of cold water. Leave them to soak overnight, about 12 hours, then drain and rinse them before cooking.

    Use a big bowl — the beans swell to nearly twice their size as they soak.

    Done when: Plump, swollen beans that have nearly doubled in size.

  2. 2

    Simmer the Beans with Pork

    90 Mins Simmering, about 95°C (200°F)

    Put the soaked beans and the 250g of pork belly chunks in a large pot with the 1500ml of water. Bring it to a boil over high heat, skim off any foam, then lower the heat so the water barely bubbles. Simmer gently, uncovered, for about 90 minutes.

    Keep the simmer gentle — a hard boil breaks the beans apart before they are tender.

    Done when: Beans that are starting to soften but still hold their shape; pork tender.

  3. 3

    Add the Plantain and Carrot

    30 Mins Simmering, about 95°C (200°F)

    Stir the diced green plantain and the grated carrot into the pot. Simmer for about 30 minutes more, until the beans are completely tender and the plantain has softened into the broth, thickening it.

    The plantain should disappear into the broth — if the pot looks dry, add a little hot water.

    Done when: Beans that crush easily between your fingers, in a thick, creamy broth.

  4. 4

    Make the Hogao

    15 Mins Medium heat, about 175°C (350°F)

    While the beans finish, heat the oil in a frying pan over medium heat. Add the diced onion, scallions and crushed garlic and cook for 3 minutes, then add the diced tomatoes and cook for about 10 minutes more, stirring, until the mixture is soft, glossy and jammy.

    Cook the hogao until the oil separates at the edges — that is the sign it is ready.

    Done when: A soft, glossy tomato and onion sauce, jammy and fragrant.

  5. 5

    Finish with Hogao and Cilantro

    20 Mins Simmering, about 95°C (200°F)

    Stir the hogao into the bean pot with the salt and the chopped cilantro. Simmer for about 15 minutes more, stirring now and then, and mash a few beans against the side of the pot with a spoon to thicken the broth. Taste and add a little more salt if it needs it.

    Salt goes in at the end — salted early, the beans take much longer to soften.

    Done when: Thick, creamy beans in a rich reddish broth, well seasoned.

  6. 6

    Rest and Serve

    5 Mins Hot, about 75°C (170°F)

    Take the pot off the heat and let it rest for 5 minutes so the broth settles and thickens a little more. Ladle the beans into deep bowls and serve hot with white rice and a small arepa.

    Resting matters — the broth thickens as it stands, so do not serve it straight off the boil.

    Done when: Thick, steaming beans in deep bowls, ready for rice and arepa.

Finishing Touches & Plating

Ladle the thick, creamy beans into deep bowls, spoon a little of the rich broth over the top, and serve hot with white rice and a small arepa on the side.

Nutritional Physiology & Benefits

Nutrition

Energy

582

kcal / serving

Protein

25g

Complete AA

Carbs

66g

Complex

Fats

26g

Healthy

Per serving (6 servings · 1 serving ≈ 340 g)
Energy582 kcal
Protein25 g
Carbohydrates66 g
Fat26 g
Fibre23.0 g
Sugar9.4 g
Sodium575 mg
Per 100g
Energy171 kcal
Protein7.3 g
Carbohydrates19.5 g
Fat7.5 g
Fibre6.8 g
Sugar2.8 g
Sodium169 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Iron, folate and magnesium (red beans), vitamin A (carrot), vitamin C (tomato and cilantro), and potassium (beans and plantain).

Filling, Slow Energy

Each 340 g serving gives about 582 kcal with 23.0 g of fibre and 25.0 g of protein — beans and plantain that keep you full for hours.

Beans, the Everyday Protein

Red beans are the everyday protein of Antioquia — cheap, filling and full of iron and folate, simmered slowly with vegetables instead of anything processed.

One Pot, Gently Cooked

Everything simmers together in one pot with just a spoonful of oil — no frying, no fuss, just beans, pork and vegetables cooked slowly.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

White Rice

White rice is the essential partner — it soaks up the thick bean broth, and rice and beans together make a complete, filling meal.

Arepa

A small grilled arepa is the traditional way to scoop up the last of the beans, and it needs no cooking beyond the griddle.

Vegetables

Avocado

A slice of ripe avocado adds cool creaminess against the hot, savoury beans — the classic contrast on the Antioquian plate.

Full Menus

Bandeja Paisa Plate

Serve the beans as part of a bandeja paisa plate, with rice, chicharrón, a fried egg, sweet plantain and avocado, for the full Antioquian lunch.

Complete menu

Serve the hot beans with white rice and a small arepa, avocado on the side, then a piece of fresh fruit to finish a full Antioquian lunch.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Salting the Beans Too Early

Salt added at the start of cooking toughens the bean skins and makes them take much longer to soften, so the beans can stay hard even after hours of simmering. Salt only in the last 20 minutes. This is general information, not medical advice.

Eating Undercooked Beans

Dried red beans must be soaked and then cooked until completely tender — undercooked kidney beans can cause stomach upset, so never serve beans that still feel chalky or hard in the middle. This is general information, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA hearty, filling lunch — one 340 g serving with rice is a full meal for most adults.
  • ChildrenSoft and mild, but serve it warm, not hot, and mash the beans a little for young children.
  • ElderlySoft to chew and easy to eat, but it is a rich, heavy pot — a smaller serving suits a light appetite, and the sodium is about 575 mg a serving.
  • Pregnant womenA nourishing pot with iron and folate from the beans, but keep to one serving and ask your clinician if you are unsure about the salt or the pork.
  • Breastfeeding womenA warm, filling bowl between feeds, with about 25.0 g of protein a serving — one bowl is plenty.
  • AthletesA good recovery bowl after training — about 582 kcal with 66.4 g of carbohydrate and 25.0 g of protein per serving.
  • Weight gainAt about 582 kcal a serving with rice on the side, frijoles are an easy way to add energy to the day.
  • Weight lossA 340 g serving is filling for 582 kcal, but the rice and second helpings add up — one bowl with a salad on the side is the lighter choice.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesAbout 66.4 g of carbohydrate a serving, mostly from beans and plantain, so a smaller bowl with more vegetables is the safer choice; ask your clinician about a suitable serving.
  • High blood pressureSodium is about 575 mg a serving, mostly from the added salt — keep portions to one bowl and ask your clinician if you are unsure.
  • Kidney diseaseThe dish is rich in potassium from beans and plantain and has about 25.0 g of protein a serving; ask your clinician whether it fits your diet.
  • GoutPork belly is a moderate-purine food, so a small portion is wiser than a large one; ask your clinician if you are unsure.
  • Stomach issuesA rich, hearty bean pot with onion and garlic — eat it warm, not hot, in a modest portion, and ask your clinician if symptoms persist.
  • Cardiovascular diseaseAbout 25.5 g of fat a serving, much of it from the pork belly, so keep the portion to one bowl and go easy on the chicharrón; ask your clinician if you are unsure.
  • Fatty liverA hearty pork and bean pot, so a modest portion with more vegetables and less pork is better than a large bowl; ask your clinician if you are unsure.
  • Food allergiesContains pork. No gluten, egg, milk, peanut, tree nut, fish or shellfish.
  • Special therapeutic dietsThis is a hearty everyday pot, not a therapeutic food; anyone on a special diet should ask their clinician before eating it.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Cool completely, then keep in a covered pot or sealed container.
In the fridge
4 days in a sealed container; the beans thicken as they cool — thin with a little water when reheating.
In the freezer
Up to 3 months; the beans freeze very well.
How to reheat
Warm gently over medium heat, stirring, until steaming hot all the way through (at least 74°C / 165°F); add a splash of water if it is too thick.
Freezing recommended
Yes — frijoles freeze exceptionally well in portions.
Signs it has spoiled
A sour smell, a slimy surface, or any mould.

More recipes to explore

Bandeja paisa on a white plate with red beans, white rice, a fried egg, chicharrón, morcilla, chorizo, fried plantain and two small arepas Colombia flag Colombia 2h
Lunch •Antioquia Heritage

Bandeja Paisa

This bandeja paisa recipe builds the famous platter from Antioquia: red beans simmered with pork, white rice, crisp chicharrón, seasoned ground beef, chorizo and morcilla, a fried egg, sweet fried plantain, avocado, hogao sauce and a small grilled arepa. Every part is cooked separately, then piled onto one wide plate so each bite can mix a little of everything. One serving is about 894 g.

Hearty & Filling

A generous Antioquia platter of beans, rice, meats, egg, plantain and avocado, built to fuel a long working day.

Pairs Well With
A cold glass of panela lemonade or a light lager, with a small green salad on the side.
A stack of golden grilled Colombian arepas on a white plate, with a glass of orange juice beside them Colombia flag Colombia 35m
Breakfast •Andean Heritage

Colombian Arepas

This Colombian arepas recipe turns pre-cooked white cornmeal, warm water, butter and cheese into round corn cakes that are grilled until crisp outside and soft inside. The cheese is kneaded right into the dough, so every bite is savoury and gently melty. Colombian arepas are thinner and plainer than the stuffed Venezuelan kind: they are a breakfast bread, split open and filled at the table. One serving is about 220 g, two arepas.

Comfort & Warmth

Golden grilled corn cakes made from white masarepa, with melting cheese kneaded into the dough.

Pairs Well With
Hot chocolate or coffee, with butter and a slice of fresh cheese on the side.
A bowl of ajiaco in a clay bowl, thick golden soup with corn, avocado, capers and shredded chicken Colombia flag Colombia 1h 30m
Lunch •Bogotá Heritage

Ajiaco

This ajiaco recipe is Bogotá's signature soup: chicken simmered with corn on the cob and three kinds of potato — pastusa, sabanera and criolla — until the criolla melts and thickens the broth golden. The herb guascas gives it its unmistakable earthy flavour, and every bowl is finished at the table with heavy cream, briny capers and sliced avocado. One serving is about 750 g, soup and toppings together.

Comfort & Warmth

Bogotá's thick chicken and potato soup, flavoured with guascas and served with cream, capers and avocado.

Pairs Well With
White rice and a small side salad, with the cream, capers and avocado passed around the table.
Soups & Broths
A platter of lechona with golden rice, roast pork pieces, green peas and a fried plantain Colombia flag Colombia 6h
Dinner •Tolima Heritage

Lechona

Lechona is Tolima's great festive roast: a deboned pig — here a pork shoulder with its skin — stuffed with rice and peas, sewn shut and roasted for hours until the meat is spoon-tender and the skin crackles. It is served chopped, a spoon of golden rice with every piece of pork, with arepas and fried plantain on the side. One serving is about 444 g.

Festive & Filling

Pork shoulder stuffed with rice and peas, roasted for hours until the meat is tender and the skin crackles.

Pairs Well With
White arepas, fried plantain and a cold beer
High Protein

The Dinner Gazette

Never wonder what’s for dinner again

One email a week with easy dinner ideas from around the world — ingredients, steps and nutrition, tested in our kitchen first.

Delivered every Thursday morning. Unsubscribe anytime.