Venezuelan Pabellón Criollo for One
In the rich tapestry of South American cuisine, few dishes capture the heart and soul of Venezuela quite like Pabellón Criollo. This vibrant and colorful dish, consisting of shredded beef, black beans, white rice, and fried plantains, is a symphony of flavors and textures. Perfect for a solo dinner, this dish is a beautiful balance of savory, sweet, and aromatic, making it a timeless favorite. Today, we’re crafting a caffeine-free and dairy-free version that stays true to the traditional flavors while respecting dietary needs.
Serves: 1, Difficulty: Easy
Preparation Time: 20 mins, Cooking Time: 1 hour
Ingredients
- 150 grams shredded beef (flank steak)
- 100 grams black beans
- 150 grams white rice
- 1 plantain
- 5 grams cumin
- 2 cloves garlic
- 1 medium onion
- 1 medium bell pepper
- 5 grams salt
- 2 grams black pepper
- 5 ml olive oil
- 5 ml vinegar
- 100 ml water
Method
- Begin by cooking the black beans. Rinse the beans and then add to a pot with water and a pinch of salt. Bring to a boil, then simmer for 45 minutes to 1 hour until tender. Drain and set aside.
- In a medium pot, bring 150 grams of white rice to a boil with 300 ml water. Lower the heat, cover, and simmer for 20 minutes until the rice is cooked and the water is absorbed. Set aside.
- Season the shredded beef with cumin, salt, and pepper. In a pan, heat 5 ml olive oil and add the beef. Cook until browned. Add 50 ml water and vinegar, cover, and simmer on low heat for 30 minutes until the beef is tender. Add a bit more water if needed.
- Meanwhile, chop the onion, garlic, and bell pepper. In a separate pan, heat a bit of olive oil and sauté the garlic and onion until translucent. Add the bell pepper and cook until tender. Add the cooked black beans and simmer for 5 minutes. Season with salt and pepper.
- Peel and slice the plantain. In a small pan, heat some olive oil and fry the plantain slices until golden and caramelized on both sides. This should take about 2-3 minutes per side.
- To serve, spoon the rice onto a plate. Add the shredded beef on one side, the black beans on the other, and the fried plantains on the side. Enjoy this traditional Venezuelan dish!
Tips
- For a more aromatic rice, add a bay leaf while cooking.
- Garnish with fresh cilantro or parsley for an added burst of freshness.
Nutritional Information
| Nutrient | Per 100g | Per Serving |
|---|---|---|
| Calories | 95 kcal | 570 kcal |
| Energy | 398 kJ | 2390 kJ |
| Fat | 3 g | 18 g |
| Saturated Fat | 1 g | 6 g |
| Carbohydrates | 14 g | 84 g |
| Sugars | 2 g | 12 g |
| Proteins |
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