Indulge in the rich flavors of Cuba with our traditional Congri recipe. Congri, also known as Moros y Cristianos, is a beloved dish that perfectly embodies the island's vibrant culinary heritage. This hearty dish combines tender black beans with aromatic rice, seasoned with a blend of spices that will tantalize your taste buds. Whether served as a comforting main course or as a flavorful side dish, our Congri recipe promises to transport you to the bustling streets of Havana with every savory bite. Experience the essence of Cuban cuisine in your own kitchen and treat yourself to a taste of paradise.

Here's a simple recipe for Cuban Congri:

Ingredients:

• 1 cup dried black beans
• 2 cups long-grain white rice
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 green bell pepper, chopped
• 2 tablespoons olive oil
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 3 cups water or vegetable broth

Instructions:

1- Rinse the black beans thoroughly under cold water and soak them overnight in a large bowl of water. Drain and rinse the beans before cooking.

2- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and green bell pepper. Sauté until the vegetables are soft and fragrant, about 5 minutes.

3- Stir in the cumin, dried oregano, salt, and pepper. Cook for another minute until the spices are fragrant.

4- Add the soaked black beans to the pot and cover them with water or vegetable broth. Bring to a boil, then reduce the heat to low and let the beans simmer, partially covered, until they are tender, about 1 to 1.5 hours. Make sure to check the water level periodically and add more if needed to keep the beans covered.

5- Once the beans are cooked, remove about 1 cup of cooked beans and set them aside.

6- Add the rice to the pot with the remaining beans and cooking liquid. Stir well to combine.

7- Bring the mixture back to a boil, then reduce the heat to low, cover the pot, and let the rice simmer until it's cooked through and fluffy, about 15-20 minutes.

8- Once the rice is cooked, stir in the reserved cooked beans. Taste and adjust the seasoning if necessary.

9- Serve the Congri hot as a side dish or main course, garnished with chopped fresh cilantro or parsley if desired.

Enjoy your homemade Cuban Congri!

Nutritional Values:

here are the nutritional benefits of each ingredient in English:

Black Beans:

• Calories: 227
• Protein: 15g
• Carbohydrates: 41g
• Dietary Fiber: 15g
• Fat: 1g
• Iron: 3.6mg (20% DV)
• Magnesium: 120mg (30% DV)
• Potassium: 611mg (17% DV)

benefits:

• Excellent source of plant-based protein.
• Rich in dietary fiber, promoting digestive health.
• Contains antioxidants that may help reduce inflammation.
• Provides essential minerals such as iron, magnesium, and potassium.

White Rice:

• Calories: 205
• Protein: 4g
• Carbohydrates: 45g
• Dietary Fiber: 0.6g
• Fat: 0.4g
• Thiamine (Vitamin B1): 0.2mg (15% DV)
• Niacin (Vitamin B3): 2.2mg (14% DV)

benefits:

• Good source of carbohydrates, providing energy for the body.
• Low in fat and cholesterol.
• Contains some protein and small amounts of B vitamins like niacin and thiamine.
• Easily digestible for individuals with sensitive stomachs.

Onion:

• Calories: 44
• Protein: 1g
• Carbohydrates: 10g
• Dietary Fiber: 2g
• Vitamin C: 9mg (10% DV)
• Vitamin B6: 0.2mg (10% DV)

benefits:

• Rich in antioxidants, particularly flavonoids and quercetin, which may reduce the risk of chronic diseases.
• Contains prebiotic fibers that support gut health.
• Provides vitamin C and other nutrients that support immune function.
• May have anti-inflammatory properties.

Garlic:

• Calories: 4
• Protein: 0.2g
• Carbohydrates: 1g
• Dietary Fiber: 0.1g
• Vitamin C: 1mg (1% DV)

benefits:

• Contains allicin, a compound with potential medicinal properties, including antibacterial and antiviral effects.
• May help lower cholesterol levels and blood pressure.
• Rich in antioxidants that protect against oxidative damage.
• Contains sulfur compounds with potential cancer-fighting properties.

Green Bell Pepper:

• Calories: 24
• Protein: 1g
• Carbohydrates: 6g
• Dietary Fiber: 2g
• Vitamin C: 60mg (67% DV)
• Vitamin A: 540 IU (18% DV)

benefits:

• Excellent source of vitamin C, promoting immune health and collagen production.
• Contains vitamin A, which supports vision and skin health.
• Provides dietary fiber for digestive health.
• Rich in antioxidants that may reduce the risk of chronic diseases.

Olive Oil:

• Calories: 119
• Total Fat: 14g
• Saturated Fat: 2g
• Monounsaturated Fat: 10g
• Polyunsaturated Fat: 1.4g
• Vitamin E: 1.9mg (13% DV)

benefits:

• Healthy source of monounsaturated fats, which may help lower bad cholesterol levels and reduce the risk of heart disease.
• Contains antioxidants like vitamin E, protecting cells from damage.
• May have anti-inflammatory properties.
• Linked to improved brain health and reduced risk of stroke.

Ground Cumin:

• Calories: 8
• Protein: 0.4g
• Carbohydrates: 1.3g
• Dietary Fiber: 0.1g
• Iron: 0.4mg (2% DV)
• Magnesium: 5mg (1% DV)

benefits:

• Contains antioxidants that may help reduce inflammation and fight oxidative stress.
• May aid digestion and alleviate digestive discomfort.
• Potential benefits for blood sugar control and weight management.
• Contains iron, providing a small but significant contribution to daily intake.

Dried Oregano:

• Calories: 3
• Protein: 0.1g
• Carbohydrates: 0.6g
• Dietary Fiber: 0.4g
• Vitamin K: 11.2mcg (10% DV)
• Calcium: 18.4mg (2% DV)

benefits:

• Rich in antioxidants, including rosmarinic acid and thymol, which may have anti-inflammatory and antimicrobial properties.
• Contains vitamins and minerals such as vitamin K, manganese, and calcium.
• May help support digestion and relieve bloating or gas.
• Adds flavor without adding significant calories or sodium.

Remember, the nutritional values and benefits can vary slightly depending on factors like portion size, cooking method, and individual dietary needs.