Moros y Cristianos (Cuban-Style Black Beans and Rice)

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
62%
Moros y Cristianos (Cuban-Style Black Beans and Rice)
45 min.
12
297kcal

Suggestions


Welcome to a culinary journey that brings the vibrant flavors of Cuba right to your kitchen! Moros y Cristianos, or Cuban-Style Black Beans and Rice, is a delightful dish that perfectly marries the earthy richness of black beans with the fluffy goodness of rice. This recipe is not only a feast for the senses but also a healthy choice, boasting a health score of 62 and being vegetarian, vegan, gluten-free, and dairy-free.

In just 45 minutes, you can whip up a meal that serves 12, making it perfect for family gatherings or meal prep for the week ahead. With only 297 calories per serving, you can indulge without the guilt. The combination of spices, including cumin, coriander, and a hint of heat from red pepper, elevates this dish to a whole new level, ensuring every bite is packed with flavor.

Whether you choose to serve it as a side dish, a hearty lunch, or a main course, Moros y Cristianos is versatile enough to complement any meal. The vibrant colors of the green bell pepper and chopped tomatoes not only make it visually appealing but also add a fresh crunch to the dish. So, roll up your sleeves and get ready to impress your friends and family with this delicious and nutritious Cuban classic!

Ingredients

  • 45 ounce black beans rinsed drained canned
  • teaspoon fennel seeds crushed
  •  garlic clove minced
  • cups bell pepper green chopped
  • teaspoon ground coriander 
  • teaspoons ground cumin 
  • 0.3 teaspoon ground pepper red
  • tablespoons olive oil 
  • cups onion chopped
  • 1.5 teaspoons oregano dried
  • dashes hot sauce hot (such as Tabasco)
  • cups rice long-grain uncooked
  • 0.5 teaspoon salt 
  • tablespoons sherry vinegar 
  • cup tomatoes seeded chopped
  • 0.3 cup water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Cook rice according to package directions, omitting salt and fat.
  2. Heat oil in a large saucepan over medium-high heat.
  3. Add onion, bell pepper, and garlic to pan; cook 10 minutes or until tender, stirring occasionally.
  4. Add tomato to pan; cook for 2 minutes.
  5. Add vinegar and the next 6 ingredients (through red pepper) to pan; cook for 2 minutes. Stir in 1/4 cup water, beans, and pepper sauce; bring to a boil. Reduce heat, and simmer for 10 minutes or until heated through, stirring occasionally.

Nutrition Facts

Calories297kcal
Protein16.61%
Fat10.07%
Carbs73.32%

Properties

Glycemic Index
19.85
Glycemic Load
20.53
Inflammation Score
-8
Nutrition Score
15.224782632745%

Flavonoids

Naringenin
0.08mg
Luteolin
1.18mg
Isorhamnetin
1.34mg
Kaempferol
0.2mg
Myricetin
0.05mg
Quercetin
6.06mg

Nutrients percent of daily need

Calories:297.2kcal
14.86%
Fat:3.36g
5.17%
Saturated Fat:0.57g
3.55%
Carbohydrates:55.01g
18.34%
Net Carbohydrates:44.01g
16.01%
Sugar:2.13g
2.36%
Cholesterol:0mg
0%
Sodium:104.84mg
4.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.46g
24.93%
Manganese:0.95mg
47.57%
Fiber:10.99g
43.98%
Folate:171µg
42.75%
Vitamin C:24.29mg
29.44%
Magnesium:92.32mg
23.08%
Vitamin B1:0.32mg
21.25%
Phosphorus:206.12mg
20.61%
Iron:3.08mg
17.1%
Copper:0.34mg
16.89%
Potassium:546.67mg
15.62%
Vitamin B6:0.25mg
12.3%
Zinc:1.68mg
11.21%
Selenium:6.35µg
9.08%
Vitamin B3:1.31mg
6.54%
Vitamin B5:0.65mg
6.5%
Calcium:60.63mg
6.06%
Vitamin B2:0.1mg
5.88%
Vitamin K:5.99µg
5.71%
Vitamin A:228.49IU
4.57%
Vitamin E:0.6mg
4.03%
Source:My Recipes