Moors and Christians (Moros y Cristianos)

Gluten Free
Dairy Free
Health score
12%
Moors and Christians (Moros y Cristianos)
45 min.
8
443kcal

Suggestions


If you’re looking for a vibrant and hearty dish that captures the essence of Cuban cuisine, look no further than Moors and Christians, or Moros y Cristianos. This delicious combination of black beans and rice is not only gluten-free and dairy-free but also brimming with rich flavors that will delight your taste buds and satisfy your hunger.

Originating from the culinary traditions of Spain and blended with Caribbean influences, this dish tells a story of cultural fusion through its stunning color contrast and delightful textures. The black beans, simmered to tender perfection, are paired harmoniously with long-grain rice, creating a meal that is both nutritious and fulfilling. The added smokiness of crispy bacon and the aroma of sautéed onions and peppers infuse the dish with depth and warmth, making it an ideal centerpiece for any lunch or dinner occasion.

Not only is this recipe simple to make in about 45 minutes, but it's also easy to adapt for weeknight dinners or to impress guests at a gathering. Serve it up as a comforting main course or a fulfilling side dish, and watch as everyone savors the unique flavors of the Caribbean in every bite. With just a few fresh ingredients and spices, Moors and Christians is sure to be a new favorite in your culinary repertoire.

Ingredients

  • ounces bacon diced
  •  bay leaves 
  • ounces black beans dried
  • tablespoon sherry dry to taste
  • ounces bell pepper green cored deveined seeded finely chopped ( 1 cup)
  • teaspoon ground cumin 
  •  pork hock 
  • tablespoons olive oil extra virgin extra-virgin
  • teaspoon oregano dried
  •  cubanelle pepper sweet (ajíes dulces)
  • 13 ounces rice long-grain
  • teaspoons salt to taste
  • tablespoon vinegar white to taste
  • 1.3 cups onion yellow finely chopped

Equipment

  • bowl
  • pot
  • sieve
  • colander

Directions

  1. Cooking the Beans
  2. Rinse and pick over the beans.
  3. Place in a medium heavy-bottomed pot with 2 1/2 quarts water, the onion, bell pepper, ajíes or cubanelle pepper, and the ham hock, if using, and bring to a boil over high heat. Lower the heat to medium and simmer, uncovered, until the beans are tender but still retain their shape, about 2 hours.
  4. Drain, reserving 4 cups of the cooking liquid. Discard the vegetables and ham hock; you should have 2 cups cooked beans.
  5. Finishing the Dish
  6. Place the rice in a medium bowl, cover with cold tap water, and swirl the rice, then drain, holding the rice in place with one hand. Repeat the process as many times as necessary until the water runs clear.
  7. Drain well in a sieve or strainer.
  8. Heat the oil in the heavy-bottomed pot over medium heat.
  9. Add the diced bacon and sauté until golden, about 3 minutes.
  10. Add the onion, green pepper, cumin, oregano, and bay leaf and sauté until the onion is soft, about 5 minutes.
  11. Add the rice and stir to coat thoroughly.
  12. Add the beans and the reserved bean cooking liquid, then add the vinegar, sherry, and salt.
  13. Mix well and taste for seasoning; add a dash more of sherry, vinegar, and/or spices if needed. The cooking liquid should be flavorful. Cook, uncovered, until most of the liquid is absorbed and small craters have formed on the surface of the rice. Fluff the rice slightly with a kitchen fork, reduce the heat to the lowest possible setting, and cook, tightly covered, for 20 minutes.
  14. Remove from the heat and let stand, uncovered, for at least 10 minutes before serving.
  15. Cook's Note: For this recipe the beans do not need to be soaked. The standard procedure is to use the same amount of cooked beans as raw rice, but that ratio can be adjusted to taste. However, if the beans are slightly overcooked, reduce the amount to avoid turning the rice mushy. Cubans have always used Uncle Ben's converted rice because of its low starch content.Working Ahead: The beans may be cooked up to 2 days ahead.
  16. Drain them, reserving the cooking liquid, and refrigerate the beans and liquid separately. For a quick fix, this recipe may be prepared with 2 cups canned beans (one 15-ounce can).
  17. Drain in a colander set over a bowl, and use the bean broth as part of the liquid called for in the recipe.Recommended Pots: 4- to 5-quart 10- to 12-inch heavy-bottomed pot, at least 3 1/2 inches deep, or 4- to 5-quart 10- to 12-inch cast-aluminum caldero.
  18. Reprinted with permission from Gran Cocina Latina: The Food of Latin America by Maricel Presilla, © 2012 Norton

Nutrition Facts

Calories443kcal
Protein16.13%
Fat30.49%
Carbs53.38%

Properties

Glycemic Index
21.65
Glycemic Load
22.77
Inflammation Score
-8
Nutrition Score
14.392608684042%

Flavonoids

Petunidin
4.37mg
Delphinidin
5.24mg
Malvidin
3.01mg
Catechin
0.01mg
Epicatechin
0.01mg
Hesperetin
0.01mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
1.18mg
Isorhamnetin
1.25mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.62mg

Nutrients percent of daily need

Calories:443.07kcal
22.15%
Fat:14.85g
22.85%
Saturated Fat:4.39g
27.46%
Carbohydrates:58.52g
19.51%
Net Carbohydrates:52.54g
19.11%
Sugar:2.35g
2.61%
Cholesterol:32.52mg
10.84%
Sodium:734.49mg
31.93%
Alcohol:0.19g
100%
Alcohol %:0.13%
100%
Protein:17.68g
35.37%
Manganese:0.89mg
44.62%
Folate:137.45µg
34.36%
Vitamin C:21.82mg
26.45%
Fiber:5.98g
23.9%
Vitamin B1:0.35mg
23.62%
Potassium:668.58mg
19.1%
Copper:0.38mg
18.81%
Phosphorus:187.44mg
18.74%
Magnesium:68.5mg
17.13%
Selenium:10.88µg
15.54%
Iron:2.62mg
14.58%
Vitamin B6:0.28mg
14.24%
Zinc:1.8mg
12.01%
Vitamin B3:2.03mg
10.17%
Vitamin B5:0.86mg
8.59%
Vitamin K:7.25µg
6.91%
Calcium:68.07mg
6.81%
Vitamin B2:0.1mg
6.17%
Vitamin E:0.83mg
5.51%
Vitamin A:110.55IU
2.21%
Vitamin B12:0.07µg
1.18%
Source:Epicurious