Recipes · Venezuelan · Main Courses
Pabellón Criollo
One serving has 870 kcal and 49 g protein, and at least a fifth of a woman's daily need of niacin (111%), pyridoxine (108%), zinc (102%), folate (92%), selenium (88%) and phosphorus (81%). Ready in 105 minutes.
- Preparation: 15 min
- Cooking: 90 min
- Makes: 1 serving (571 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery
Ingredients
- 150 g Beef flank steak, raw
- 150 g Beef broth
- 40 g Black beans, dried
- 60 g Rice, white, long-grain
- 30 g Onions, raw
- 5 g Garlic, raw
- 40 g Tomatoes, raw
- 80 g Plantains, ripe, raw
- 15 g Vegetable oil
- 1 g Salt
Method
- Put the beef in a pot with the broth, bring to a boil, then simmer for about 1 hour until very tender; remove, shred finely with two forks, and reserve some of the cooking liquid.
- Soak and boil the dried black beans separately for about 1 hour until soft.
- Fry half the onion and garlic in a little of the oil for 3 minutes, add the shredded beef and a splash of the reserved liquid, and cook for 8-10 minutes until well flavored; season with the salt.
- Fry the remaining onion, garlic and the tomato for 5 minutes, then add to the cooked black beans and simmer for 10 minutes.
- Cook the rice in salted water for about 15 minutes until tender; fry the plantain slices in the remaining oil for 2-3 minutes a side until golden.
- Serve the rice, black beans, shredded beef and fried plantain together on one plate.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 870 kcal | 41% |
| Carbohydrates | 105 g | |
| Water | 382 mL | |
| Fiber | 9.4 g | 32% |
| Protein | 48.5 g | 101% |
| Tryptophan | 0.37 g | |
| Threonine | 1.8 g | |
| Isoleucine | 2 g | |
| Leucine | 3.6 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.6 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.3 g | |
| Histidine | 1.4 g | |
| Fat | 29.1 g | |
| Monounsaturated | 8.8 g | |
| Polyunsaturated | 9.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.1 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 102 mg | |
| Calcium | 138 mg | 14% |
| Copper | 0.68 mg | 76% |
| Iron | 7.9 mg | 44% |
| Magnesium | 157 mg | 51% |
| Manganese | 1.4 mg | 78% |
| Phosphorus | 570 mg | 81% |
| Potassium | 1,787 mg | 38% |
| Selenium | 48.4 µg | 88% |
| Sodium | 1,039 mg | |
| Zinc | 8.2 mg | 102% |
| Thiamin (vitamin B1) | 0.88 mg | 80% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 15.6 mg | 111% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 45% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 367 µg | 92% |
| Cobalamin (vitamin B12) | 1.9 µg | 78% |
| Choline | 184 mg | 43% |
| Vitamin A | 61.6 µg | 9% |
| Vitamin C | 24 mg | 32% |
| Vitamin D (D2 + D3) | 6 IU | 1% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 58.2 µg | 65% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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