Moors and Christians (Moros y Cristianos)

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

Suggestions


Experience the vibrant flavors of Caribbean cuisine with Moors and Christians (Moros y Cristianos), a delicious and hearty dish that celebrates the rich culinary traditions of Cuba. This gluten-free and dairy-free meal is perfect for lunch or dinner, making it an excellent choice for family gatherings or a cozy night in.

The star ingredients of this dish are tender black beans and fragrant long-grain rice, combined with a medley of aromatic spices and sautéed vegetables. The addition of smoky bacon enhances the dish's depth, while the fresh green bell and Caribbean sweet peppers add a pop of color and flavor. With notes of cumin and oregano, each bite transports you to the sun-soaked streets of Havana.

What’s more, this recipe can be enjoyed by everyone, as it's both gluten-free and dairy-free, making it accommodating for various dietary needs. The dish comes together in just 45 minutes, allowing you to impress your guests or treat yourself to a satisfying meal without spending hours in the kitchen.

Whether you're a seasoned cook or a kitchen novice, Moors and Christians is a straightforward recipe that invites creativity and personal touches, such as adjusting seasonings to your liking. Serve it with your favorite toppings or sides, and get ready to savor the essence of Cuban comfort food!

Ingredients

  • ounces bacon diced
  •  bay leaf 
  • ounces black beans dried
  • tablespoon cooking sherry dry to taste
  • ounces bell pepper green cored deveined seeded finely chopped ( 1 cup)
  • teaspoon ground cumin 
  •  ham hock 
  • tablespoons olive oil extra-virgin
  • teaspoon oregano dried
  •  caribbean peppers sweet (ajíes dulces)
  • 13 ounces uncle ben's converted rice long-grain
  • teaspoons salt to taste
  • tablespoon distilled 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