Pabellón Criollo: A Taste of Venezuela

 

Ingredients:

For the Beef:

1 (2-pound) flank steak

1 onion, chopped

2 cloves garlic, minced

2 bay leaves

1 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon black pepper

4 cups water

2 tablespoons vegetable oil

• For the Black Beans:
• 2 cups dried black beans
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 bay leaf
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 8 cups water
• For the White Rice:
• 2 cups white rice
• 4 cups water
• 1 teaspoon salt
• For the Fried Plantains:
• 2 ripe plantains
• Vegetable oil for frying
• Optional Garnishes:
• Chopped fresh cilantro
• Sliced avocado

Instructions:

1. Prepare the Beef: Marinate the flank steak with chopped onion, garlic, bay leaves, cumin, oregano, salt, and pepper for at least 30 minutes, or preferably overnight.
2. Cook the Beef: In a large pot, heat the water and bring to a boil. Add the marinated steak and bring back to a simmer. Cover and cook for 1-2 hours, or until the beef is very tender and easily shreds with two forks. Remove the beef from the pot and set aside to cool slightly. Shred the beef into bite-sized pieces.
3. Strain the Beef Broth: Reserve about 1 cup of the cooking liquid from the pot for later use.
4. Cook the Black Beans: Rinse the dried black beans and soak them in water for at least 8 hours, or overnight. Drain the soaked beans and rinse again. In a separate pot, combine the beans with chopped onion, garlic, bay leaf, cumin, salt, and water. Bring to a boil, then reduce heat and simmer for 1-2 hours, or until the beans are tender. Add a little of the reserved beef broth if needed to achieve desired consistency.
5. Cook the Rice: Rinse the white rice in a fine-mesh sieve until the water runs clear. In a saucepan, combine the rice, water, and salt. Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes, or until the rice is cooked through and all the liquid is absorbed.
6. Fry the Plantains: Peel the plantains and slice them diagonally into thick pieces. Heat enough vegetable oil in a frying pan over medium heat. Fry the plantain slices in batches until golden brown and crispy on both sides. Drain on paper towels to remove excess oil.
7. Assemble and Serve: Divide the cooked white rice, black beans, shredded beef, and fried plantains among plates. Garnish with chopped fresh cilantro and sliced avocado (optional).

Nutrition Information (per serving):

• Calories: Approximately 700-800 (depending on oil used for frying)
• Protein: 40-50 grams
• Carbohydrates: 80-100 grams
• Fat: 30-40 grams

Tips:

• Use a pressure cooker to significantly reduce the cooking time for the beef.
• Leftover shredded beef can be used for other dishes like tacos, burritos, or arepas.
• For a vegetarian twist, replace the beef with shredded portobello mushrooms or lentils.
• Adjust the amount of spices according to your preference.

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Tale about Recipe Pabellón Criollo 

Abuela Elena hummed a cheerful tune as she stirred the simmering pot. The rich aroma of stewed beef filled the air, mingling with the sweet scent of caramelised plantains. Today was Sunday, and that meant a special feast: Pabellón Criollo, Venezuela's beloved national dish.

Abuela had been making Pabellón Criollo for decades, a tradition passed down from her own grandmother. Each ingredient whispered a story of Venezuela's rich cultural tapestry. The fluffy white rice, a gift from the Asian immigrants who arrived centuries ago. The black beans, a staple brought by the Africans who toiled on the land. The tender shredded beef, a tribute to the Spanish cattle brought by the conquistadors. And finally, the golden fried plantains, a symbol of the indigenous people who cultivated this versatile fruit.

As Abuela carefully arranged the components on a plate - a vibrant island of rice, surrounded by a sea of black beans, crowned with the succulent beef and a glistening plantain - she reminisced. In her youth, she'd helped her grandmother grind the corn for the arepas, another Venezuelan staple, which would have accompanied the Pabellón Criollo in simpler times. Today, fluffy white rice was more common, but the essence remained the same.

The doorbell rang, and a flurry of activity filled the house. Her children, grandchildren, and even a neighbour, Señora Ramirez, bustled in, their faces alight with anticipation. The aroma of Pabellón Criollo was a universal language, one that spoke of love, family, and tradition.

Over plates piled high with the national dish, stories were shared. Uncle Miguel recounted his childhood memories of helping his father herd cattle, the source of the tender meat. Little Sofia, Abuela's granddaughter, giggled as she described her attempt to help peel the plantains (earning a playful swat on the hand for her near-disaster). Señora Ramirez, a descendant of African immigrants, spoke of the resilience and strength symbolised by the black beans.

As the laughter subsided and the plates emptied, Abuela looked around the table, a warmth filling her heart. Pabellón Criollo wasn't just food; it was a cultural bridge connecting generations, a celebration of diversity, and a testament to the enduring spirit of Venezuela. In every bite, there was a story to be told, a history to be remembered, and a love for their homeland to be cherished.

The tradition would continue. One day, Sofia would be the one stirring the pot, humming a cheerful tune, sharing stories of her Abuela Elena and the magic of Pabellón Criollo. For in this simple dish lay the heart and soul of Venezuela, a vibrant tapestry woven from rice, beans, beef, plantains, and most importantly, love.