MOROS Y CRISTIANOS (BLACK BEANS AND RICE – CUBAN S
10 min Prep, 1 h Cook
Cuban style moros y cristianos – the Latino rice and peas of the Caribbean.
Brown rice like many whole grains is an insoluble type of fibre, unlike soluble fibre which breaks down in the digestive tract and dissolves in water, insoluble fibre remains intact, helping with the formation of stools and easing constipation. Many people complain that a diet high in wholegrain fibre can lead to excess gas and bloating, as mentioned earlier this is caused by how whole grains are digested and expelled by the body.
Fibre is essential for the body’s digestive tract, but with that being said, there are fruits and vegetables which are rich in fibre (namely soluble to be precise).
Back to the recipe, so this dish was made using organic pre-soaked grains to ease digestion. It does take a bit more prep work, given that the rice should be rinsed and soaked for several hours or even overnight if possible. Not only does it aid digestion, it also shifts some of that excess starch. Simply add a splash of lime to the rice water and let the ingredients work their magic.
Soak both the rice and beans separately overnight.
Discard the water from the rice and set aside.
If using dried beans, put the water with the beans to boil and reduce to medium heat until tender. This should take 50 minutes and beans should be soft to the touch. The water from simmering will reduce to 2 cups.
If using canned beans add them to an additional 1½ cups of water (use the water that comes with the beans)
Sautee the onions, garlic and the remaining ingredients on medium heat in the olive oil for 3-5 minute until slightly brown.
Add the readily available beans in water, and rice to the frying pan with the sautéed vegetables. Cover the pan and reduce heat to low. If using dried beans use the extra cup of water instead.
Allow the rice and beans to slow cook for 1 hour, check the level of moisture throughout and shake the frying pan periodically.
Halfway through cooking the water should have absorbed almost completely. There should be enough moisture present to cook the rice. If the rice seems too dry, add ¼ cup more of water, to replenish.
About 45 minutes into cooking, cover the rice with the foil and allow the rice to continue to stem whilst retaining moisture for another 15 minutes. Don't forget to add the lid to the pan to act as a double barrier.
Once the rice is finally cooked it should be soft (not sticky) and fluffy.
NOTES: Use 2½ cups of liquid (no more, unless required) for 1 cup of rice. Careful not to oversaturate the rice, if adding more water as rice will be sticky and weaken the flavour. Ensure to rinse and soak the rice overnight to soften and help aid digestion. Cooking guideline will vary depending on the type of beans used.
Serving Size 594 g
|Amount Per Serving|
|Calories 774.5 cals||39%|
|% Daily Value*|
|Kilojoules 3271 kJ||39%|
|Fat 33 g||51%|
|Sodium 1282.5 mg||56%|
|Carbohydrate 70 g||23%|
|Protein 31 g||62%|
|*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.|