Cuban black bean stew

Cuban Black Bean Stew Recipe - A Nutritious and Flavorful Dish from Cuba

Region / culture: Cuba | Preparation time: overnight | Cooking time: 1 to 1-0.5 hour | Servings: 4-6

Introduction

Cuban black bean stew is a hearty and flavorful dish that is a staple in Cuban cuisine. This dish is packed with protein and fiber, making it a nutritious and satisfying meal. The combination of black beans, ham, and spices creates a rich and savory flavor that is sure to please your taste buds.

History

Black beans have been a staple in Cuban cuisine for centuries. The combination of black beans and ham is a classic pairing that has been enjoyed by generations of Cubans. This dish is often served as a main course, accompanied by rice and topped with sour cream for added creaminess.

Ingredients

1 lb (454 g) uncooked black beans
1 cup chopped onion
1 tbsp butter
4 cups water
1 beef bouillon cube
12 oz (340 g) cooked lean ham
2 bay leaves
0.5 tsp thyme
0.5 tsp oregano
0.5 tsp salt
1 whole dried red pepper
1 cup chopped bell pepper
0.33 cup dark rum (optional)
1 cup sour cream (optional)

How to prepare

Sort and soak the beans overnight; drain and discard the soaking water.
In a 4 qt (3.78 liter) pot, sauté the onion in butter until tender but not browned.
Add the soaked beans, 4 cups of water, bouillon cube, ham (cut into chunks), bay leaves, thyme, oregano, salt, and pepper.
Bring to a boil, then reduce the heat. Cover and simmer until the beans are tender, approximately 1 to 1.5 hours.
Remove 1 cup of beans from the pot and mash them with a potato masher or fork.
Add the mashed beans back into the pot and stir to thicken the mixture.
Remove the ham chunks and dice them.
Remove the bay leaves and red pepper, if used, and discard them.
Add the diced ham, green pepper, and rum to the beans.
Cover and simmer for 15 minutes.
Serve the beans over rice and top with sour cream, if desired.

Variations

Vegetarian: Omit the ham and use vegetable broth instead of beef bouillon for a vegetarian version of this dish.
Spicy: Add a diced jalapeno or serrano pepper for some heat.
Smoky: Add a dash of liquid smoke or smoked paprika for a smoky flavor.

Cooking Tips & Tricks

Soaking the beans overnight helps to reduce cooking time and improve digestibility.

- Adding a beef bouillon cube enhances the flavor of the stew.

- Mashing some of the beans helps to thicken the stew and create a creamy texture.

- Adding rum to the stew adds a depth of flavor and complexity.

- Serving the stew over rice helps to balance out the richness of the dish.

Serving Suggestions

Serve the Cuban black bean stew over rice and top with a dollop of sour cream for added creaminess. You can also garnish with chopped cilantro or green onions for a pop of color and freshness.

Cooking Techniques

Soaking the beans overnight helps to reduce cooking time and improve digestibility.

- Mashing some of the beans helps to thicken the stew and create a creamy texture.

- Simmering the stew slowly allows the flavors to meld together and develop.

Ingredient Substitutions

If you don't have ham, you can use bacon or smoked sausage instead.

- If you don't have rum, you can omit it or use a splash of vinegar for acidity.

- If you don't have sour cream, you can use Greek yogurt or crema Mexicana as a substitute.

Make Ahead Tips

Cuban black bean stew can be made ahead of time and reheated before serving. Store the stew in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through.

Presentation Ideas

Serve the Cuban black bean stew in a bowl over a bed of fluffy white rice. Garnish with a dollop of sour cream and a sprinkle of chopped cilantro for a pop of color. Serve with a side of fried plantains or a simple green salad.

Pairing Recommendations

Cuban black bean stew pairs well with a variety of side dishes, including rice, plantains, avocado salad, or a simple green salad. For drinks, consider serving with a mojito or a glass of sangria for a refreshing and tropical touch.

Storage and Reheating Instructions

Store any leftovers of Cuban black bean stew in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop or in the microwave until heated through. Add a splash of water or broth if the stew has thickened too much.

Nutrition Information

Calories per serving

Each serving of Cuban black bean stew contains approximately 300 calories. This makes it a relatively low-calorie meal that is filling and satisfying.

Carbohydrates

Each serving of Cuban black bean stew contains approximately 40 grams of carbohydrates. The majority of these carbohydrates come from the black beans and rice, making this dish a good source of energy.

Fats

Each serving of Cuban black bean stew contains approximately 8 grams of fat. The fat content mainly comes from the ham and butter used in the recipe.

Proteins

Each serving of Cuban black bean stew contains approximately 20 grams of protein. The protein in this dish comes from the black beans and ham, making it a great source of this essential nutrient.

Vitamins and minerals

Cuban black bean stew is a good source of vitamins and minerals, including iron, potassium, and vitamin C. These nutrients are important for overall health and well-being.

Alergens

This recipe contains dairy (butter and sour cream) and meat (ham), so it may not be suitable for those with dairy or meat allergies.

Summary

Cuban black bean stew is a nutritious and delicious dish that is high in protein and fiber. It is a good source of carbohydrates, fats, and essential vitamins and minerals. However, it may not be suitable for those with dairy or meat allergies.

Summary

Cuban black bean stew is a classic and comforting dish that is perfect for a cozy night in. Packed with protein, fiber, and flavor, this dish is sure to become a favorite in your household. Serve over rice with a dollop of sour cream for a delicious and satisfying meal.

How did I get this recipe?

The first time I saw this recipe, I knew it was something special. It was a hot summer day, and I was visiting my friend Maria in her cozy little kitchen in Havana, Cuba. The aroma of garlic and onions filled the air as she stirred a pot of bubbling black beans on the stove.

Maria had a way with food that was truly magical. She learned to cook from her mother, who learned from her mother, and so on down the line. The recipes they passed down were like precious heirlooms, each one filled with love and tradition.

As I watched Maria work her culinary magic, I couldn't help but ask her for the recipe. She smiled and handed me a tattered piece of paper with faded handwriting. This was her family recipe for Cuban black bean stew, a dish that had been passed down through generations.

I studied the recipe carefully, taking note of each ingredient and step. The simplicity of the dish was what intrigued me the most - just a few basic ingredients, cooked slowly and lovingly until they transformed into something truly delicious.

I couldn't wait to try it out for myself. As soon as I returned home, I gathered all the ingredients I needed and set to work in my own kitchen. I chopped the onions and garlic, soaked the black beans overnight, and simmered everything together in a pot until the beans were tender and the flavors had melded together perfectly.

The aroma that filled my kitchen was intoxicating. It was the smell of my childhood, of lazy afternoons spent in my grandmother's kitchen, watching her cook with love and care. This recipe was more than just a dish - it was a connection to my past, to my roots.

When the stew was finally ready, I ladled it into bowls and served it to my family. The first spoonful brought back a flood of memories - the taste of Cuba, of home, of family. My children devoured their bowls with gusto, asking for seconds and thirds.

From that day on, Cuban black bean stew became a staple in our household. It was a dish that brought us together, that warmed our hearts and filled our bellies. I shared the recipe with friends and neighbors, spreading the love and tradition that Maria had passed down to me.

Over the years, I've made a few tweaks to the recipe, adding a pinch of this or a dash of that to suit my own tastes. But the essence of the dish remains the same - simple, comforting, and utterly delicious.

Every time I make Cuban black bean stew, I think of Maria and her warm smile, of my grandmother and her gentle hands. I think of the generations of women who came before me, passing down their knowledge and love through the food they cooked.

And as I sit down at the table with my family, sharing a meal made with care and tradition, I am grateful for the recipes that have shaped me, that have nourished me, that have brought me closer to my roots. For in those simple ingredients and lovingly stirred pots, I find a connection to my past and a hope for the future.