Indulge in La Bandera, the Dominican Republic's national dish, a delightful culinary journey encompassing rich historical roots and enticing flavors. This traditional recipe artfully combines rice, beans, meat, and salad, offering a vibrant and satisfying meal. Explore the captivating tapestry of the Dominican Republic's culture and heritage through this authentic La Bandera recipe.

Ingredients:

For Rice:

- 1 cup of long-grain white rice

- 2 cups of water

- Pinch of salt

- Optional: 1 teaspoon of vegetable oil or a couple of bay leaves for enhanced flavor

For Beans:

- 1 cup of red kidney beans

- Water for soaking

- 1 diced onion

- 3 minced garlic cloves

- Pinch of salt

- Optional: Ham hock or diced bacon for added richness

For Meat:

- Your choice of meat (chicken, beef, pork, or fish)

- Seasoning mix (garlic powder, onion powder, paprika, oregano, salt, and pepper)

- Cooking oil

For Salad:

- Lettuce

- Tomatoes

- Onions

- Cucumbers

- Olive oil

- Vinegar (apple cider or red wine vinegar)

- Salt and pepper

- Optional: Avocado, radishes, or cilantro for personalization

Recipe:

1-Thoroughly rinse 1 cup of long-grain white rice to remove excess starch.

2- In a saucepan, combine the rinsed rice with 2 cups of water and a pinch of salt.

3- Bring the water to a boil, then reduce the heat to low and cover the saucepan with a tight-fitting lid.

4- Simmer the rice for 15-20 minutes until the water is absorbed, and the rice is fluffy. For extra flavor, cook with a teaspoon of vegetable oil or bay leaves.

Beans:

1-In a separate pot, add 1 cup of red kidney beans and enough water to cover. Soak overnight or for 6-8 hours.

2-Drain the soaked beans and rinse under running water.

3-In a large pot, combine the soaked beans with 4 cups of water, 1 diced onion, 3 minced garlic cloves, and a pinch of salt.

4-Bring the mixture to a boil, then reduce heat to low and simmer for 1.5 to 2 hours until beans are tender.

5-Optional: Add a ham hock or diced bacon for additional flavor. Monitor water levels during cooking to keep beans covered.

Meat:

1-Choose your preferred meat (chicken, beef, pork, or fish).

2-Season meat with a mix of spices like garlic powder, onion powder, paprika, oregano, salt, and pepper.

3-In a skillet, heat oil over medium heat and cook the seasoned meat until browned and fully cooked.

4-Remove the meat from the skillet and let it rest before slicing or shredding. Marinating the meat beforehand enhances flavor.

Salad:

1-Create a fresh salad using lettuce, tomatoes, onions, and cucumbers.

2-Chop the vegetables into bite-sized pieces.

3-Toss the vegetables in a bowl and dress with a mixture of olive oil, vinegar (apple cider or red wine vinegar), salt, and pepper. Customize with avocado, radishes, or cilantro as desired.

La Bandera is more than just a dish; it's a celebration of Dominican culture and heritage. This balanced meal reflects the fusion of indigenous, European, and African influences that have shaped the Dominican Republic. Savor La Bandera, a dish that brings history and flavor to your plate, and enjoy the diverse culinary traditions of this vibrant nation.

Nutrition Value

Rice (per 1 cup):

- Calories: 205

- Carbohydrates: 45g

- Protein: 4g

- Fat: 0.5g

- Sodium: Varies depending on salt added

benefits:

1 cup of long-grain white rice:

  • Energy: Provides a good source of carbohydrates for energy.
  • Digestibility: Easy to digest, suitable for individuals with sensitive stomachs.
  • Gluten-Free: Naturally gluten-free, making it suitable for those with gluten intolerance or celiac disease.

2 cups of water:

  • Hydration: Essential for cooking rice and hydrating the body.

Pinch of salt:

  • Electrolyte Balance: Helps maintain fluid balance and nerve function.

Optional: 1 teaspoon of vegetable oil or bay leaves:

  • Healthy Fats: Vegetable oil provides essential fatty acids.
  • Flavor Enhancement: Bay leaves add aromatic flavors and can aid digestion.

Beans (per 1 cup of cooked red kidney beans, without optional ingredients):

- Calories: 215

- Carbohydrates: 40g

- Protein: 15g

- Fat: 0.8g

- Sodium: 500mg (approximate)

benefits:

1 cup of red kidney beans:

  • Protein: Rich source of plant-based protein.
  • Fiber: High in dietary fiber, promoting digestive health.
  • Micronutrients: Contains iron, folate, and magnesium.

Water for soaking:

  • Digestibility: Soaking beans reduces anti-nutrients and improves digestibility.

1 diced onion:

  • Antioxidants: Contains quercetin, which has anti-inflammatory properties.
  • Flavor: Enhances the flavor of dishes.

3 minced garlic cloves:

  • Immune Boosting: Contains allicin, which has antibacterial and antiviral properties.
  • Cardiovascular Health: Supports heart health by improving blood pressure and cholesterol levels.

Pinch of salt:

  • Flavor: Enhances the taste of the beans.

Optional: Ham hock or diced bacon:

  • Richness: Adds depth of flavor and richness to the beans.
  • Protein: Additional source of protein.

Meat (per 3.5 ounces of cooked chicken, beef, pork, or fish, without added fat or sauces):

- Calories: 165-250 (varies based on meat type)

- Carbohydrates: 0g

- Protein: 25-30g (varies based on meat type)

- Fat: 7-15g (varies based on meat type)

- Sodium: Varies depending on seasoning and sauces

benefits:

Your choice of meat (chicken, beef, pork, or fish):

  • Protein: Essential for muscle growth and repair.
  • Nutrients: Provides essential vitamins and minerals such as B12, iron, and zinc.
  • Omega-3 Fatty Acids (fish): Supports heart and brain health.

Seasoning mix (garlic powder, onion powder, paprika, oregano, salt, and pepper):

  • Flavor: Enhances the taste of the meat.
  • Antioxidants: Paprika and oregano contain antioxidants that support overall health.

Cooking oil:

  • Healthy Fats: Necessary for cooking and helps in the absorption of fat-soluble vitamins.

Salad (per standard serving, without optional ingredients):

- Calories: 20-50 (varies based on serving size and type of vegetables)

- Carbohydrates: 3-10g (varies based on serving size and type of vegetables)

- Protein: 1-2g (varies based on serving size and type of vegetables)

- Fat: 1-3g (varies based on serving size and type of vegetables)

- Sodium: 10-50mg (varies based on ingredients and dressings)

benefits:

Lettuce:

  • Low-Calorie: Low in calories, making it a great base for salads.
  • Vitamins: Contains vitamins A and K.

Tomatoes:

  • Antioxidants: High in lycopene, which has cancer-fighting properties.
  • Vitamins: Rich in vitamin C and potassium.

Onions:

  • Antioxidants: Contains quercetin, which has anti-inflammatory properties.
  • Flavor: Adds a sharp, tangy taste to the salad.

Cucumbers:

  • Hydration: High water content, helps in hydration.
  • Vitamins: Contains vitamins K and C.

Olive oil:

  • Healthy Fats: Rich in monounsaturated fats that support heart health.
  • Antioxidants: Contains polyphenols that have anti-inflammatory properties.

Vinegar (apple cider or red wine vinegar):

  • Digestion: Aids in digestion and has antimicrobial properties.
  • Flavor: Adds tanginess to the salad.

Salt and pepper:

  • Flavor: Enhances the taste of the salad.

Optional: Avocado, radishes, or cilantro:

  • Avocado: Provides healthy fats, fiber, and vitamins E and C.
  • Radishes: Adds crunch and contains vitamin C.
  • Cilantro: Adds fresh flavor and contains antioxidants.

kirolos

i'm just try to cook new things.

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