Discover the authentic taste of Cuban cuisine with our Ropa Vieja recipe. This flavorful dish features tender shredded beef, hearty chickpeas, and a medley of vegetables simmered in a rich, savory sauce. Perfect for a comforting family meal or impressing guests with a taste of traditional Cuban flavors. Follow our step-by-step guide to create this delicious and satisfying dish at home.

Ingredients:

- 2 lbs beef flank steak or skirt steak

- 1 tablespoon olive oil

- 1 large onion, chopped

- 1 red bell pepper, chopped

- 1 green bell pepper, chopped

- 4 cloves garlic, minced

- 1 can (14.5 oz) diced tomatoes

- 1 cup beef broth

- 1 cup cooked chickpeas (canned or pre-cooked)

- 1 teaspoon ground cumin

- 1 teaspoon smoked paprika

- 1 teaspoon dried oregano

- 2 bay leaves

- Salt and pepper to taste

- 1 tablespoon red wine vinegar

- Fresh cilantro, chopped (for garnish)

Instructions:

Cook the Beef:

  - In a large pot or Dutch oven, heat olive oil over medium-high heat. Season the beef with salt and pepper, then sear on all sides until browned. Remove the beef and set aside.

Prepare the Vegetables:

  - In the same pot, add the chopped onion and bell peppers. Cook until softened, about 5-7 minutes. Add garlic and cook for another minute until fragrant.

Simmer the Dish:

  - Return the beef to the pot. Add diced tomatoes, beef broth, chickpeas, cumin, smoked paprika, oregano, and bay leaves. Stir to combine. Bring to a boil, then reduce heat to low. Cover and simmer for 2-3 hours, or until the beef is tender and easily shreds with a fork.

Shred the Beef:

  - Remove the beef from the pot and shred it using two forks. Return the shredded beef to the pot and stir to combine. Adjust seasoning with salt, pepper, and red wine vinegar.

Serve:

  - Garnish with fresh cilantro and serve hot with rice, black beans, or warm tortillas. Enjoy your homemade Ropa Vieja!

This Ropa Vieja recipe is a true taste of Cuban comfort food, combining savory flavors with nutritious ingredients.

Nutritional Values:

Beef Flank Steak or Skirt Steak:

   - Calories: 250

   - Protein: 26 g

   - Fat: 17 g

   - Iron: 2.6 mg

Benefits:

   - Protein: Essential for muscle repair and growth.

   - Iron: Important for oxygen transport in the blood and overall energy levels.

   - B Vitamins: Support energy metabolism and brain function.

Olive Oil:

   - Calories: 120

   - Fat: 14 g (of which 2 g are saturated fats)

   - Vitamin E: 1.9 mg

Benefits:

   - Healthy Fats: Rich in monounsaturated fats that support heart health.

   - Antioxidants: Contains compounds that help reduce inflammation and oxidative stress.

Onion:

   - Calories: 44

   - Carbohydrates: 10 g

   - Fiber: 1.9 g

   - Vitamin C: 8.1 mg

Benefits:

   - Antioxidants: Contains quercetin, which has anti-inflammatory properties.

   - Digestive Health: High in fiber, which aids in digestion.

Bell Peppers (Red and Green):

   - Calories: 24

   - Carbohydrates: 6 g

   - Vitamin C: 152 mg (red pepper), 120 mg (green pepper)

   - Fiber: 2.5 g

Benefits:

   - Vitamin C: Supports immune function and skin health.

   - Antioxidants: High in carotenoids and flavonoids that help protect cells.

Garlic:

   - Calories: 5

   - Carbohydrates: 1 g

   - Vitamin C: 1 mg

Benefits:

   - Antimicrobial: Has natural antibacterial and antiviral properties.

   - Heart Health: Can help lower blood pressure and cholesterol levels.

Diced Tomatoes:

   - Calories: 32

   - Carbohydrates: 7 g

   - Vitamin C: 16 mg

   - Lycopene: 6.5 mg

Benefits:

   - Lycopene: An antioxidant that may reduce the risk of certain cancers and heart disease.

   - Vitamin C: Supports immune function and skin health.

Beef Broth:

   - Calories: 15

   - Protein: 2 g

   - Sodium: 800 mg (varies based on brand)

Benefits:

   - Hydration: Helps keep the dish moist and flavorful.

   - Minerals: Provides minerals like calcium and magnesium.

Chickpeas:

   - Calories: 269

   - Protein: 15 g

   - Carbohydrates: 45 g

   - Fiber: 12 g

Benefits:

   - Protein & Fiber: Supports digestion and provides sustained energy.

   - Minerals: Rich in iron, magnesium, and phosphorus.

Ground Cumin:

   - Calories: 8

   - Carbohydrates: 1 g

   - Iron: 0.9 mg

Benefits:

   - Digestive Health: Aids in digestion and can reduce bloating.

   - Antioxidants: Contains compounds that help fight inflammation.

Smoked Paprika:

   - Calories: 6

   - Carbohydrates: 1 g

   - Vitamin A: 229 IU

Benefits:

   - Vitamin A: Supports vision and immune function.

   - Antioxidants: Contains compounds that help protect cells.

Dried Oregano:

   - Calories: 3

   - Carbohydrates: 1 g

   - Vitamin K: 7.3 µg

Benefits:

   - Antioxidants: Contains compounds with antibacterial and anti-inflammatory properties.

   - Vitamin K: Supports bone health.

Bay Leaves:

   - Calories: 5

   - Carbohydrates: 1 g

   - Vitamin A: 151 IU

Benefits:

   - Digestive Health: Helps improve digestion and reduce gas.

   - Antioxidants: Contains compounds that help reduce inflammation.

Red Wine Vinegar:

   - Calories: 3

   - Carbohydrates: 0 g

Benefits:

   - Digestive Health: Can help regulate blood sugar levels and improve digestion.

Fresh Cilantro:

   - Calories: 1

   - Carbohydrates: 0.1 g

   - Vitamin K: 8.8 µg

Benefits:

   - Antioxidants: Contains compounds that support detoxification.

   - Vitamins: Provides vitamin K, which is important for bone health.

These values and benefits highlight the nutritional advantages of the ingredients used in Ropa Vieja, contributing to a healthy and balanced dish.