Embark on a flavorful voyage through Colombia's vibrant Afro-Colombian culture with "Colombia Posta Negra." This culinary masterpiece celebrates the fusion of indigenous, African, and Spanish influences, bringing to life the soulful dishes that define the Posta Negra tradition. From tender, slow-cooked beef marinated in rich spices to savory plantains and hearty beans, each bite tells a story of resilience, creativity, and community. Discover the essence of Colombian cuisine with this tantalizing exploration of flavors that pay homage to centuries of heritage and tradition

Ingredients:

• 1.5 kg (3.3 lbs) beef chuck, cut into chunks
• 1 cup panela (unrefined whole cane sugar), grated or chopped
• 4 cloves garlic, minced
• 1 onion, chopped
• 2 tomatoes, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 2 carrots, sliced
• 2 ripe plantains, sliced
• 2 cups beef broth
• 1 cup water
• 2 tablespoons vegetable oil
• 2 bay leaves
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)
• Cooked white rice (for serving)

Instructions:

1- In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the minced garlic and chopped onion, and sauté until softened and fragrant, about 2-3 minutes.

2- Add the beef chunks to the pot, and season with salt, pepper, ground cumin, and paprika. Brown the beef on all sides, stirring occasionally, for about 5-7 minutes.

3- Once the beef is browned, add the diced tomatoes, red bell pepper, green bell pepper, and carrots to the pot. Cook for another 5 minutes, stirring occasionally.

4- Pour in the beef broth and water, and add the grated or chopped panela and bay leaves. Stir well to combine.

5- Bring the stew to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 2-3 hours, or until the beef is tender and the flavors have melded together.

6- About 30 minutes before serving, add the sliced ripe plantains to the stew. Continue to simmer until the plantains are soft and the stew has thickened slightly.

7- Once the stew is ready, taste and adjust the seasoning with salt and pepper if needed. Remove the bay leaves.

8- Serve the Colombian Posta Negra hot over cooked white rice, garnished with fresh chopped cilantro. Enjoy the rich flavors and cultural heritage of this classic Colombian dish!

Nutritional Values:

Here's an approximate nutritional breakdown for the main ingredients used in the Colombian Posta Negra recipe:

Beef Chuck (1.5 kg):

• Calories: 3180
• Protein: 300g
• Fat: 220g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Excellent source of protein, essential for muscle growth and repair.
• Rich in iron, which helps in the formation of red blood cells and oxygen transport in the body.
• Provides essential B vitamins, including B12, necessary for energy production and nerve function.

Panela (1 cup):

• Calories: 440
• Protein: 0g
• Fat: 0g
• Carbohydrates: 115g
• Fiber: 0g

benefits:

• Natural sweetener rich in minerals like calcium, iron, and potassium.
• Contains antioxidants that may help protect cells from damage caused by free radicals.
• Provides slow-release energy due to its complex carbohydrates, aiding in sustained energy levels.

Garlic (4 cloves):

• Calories: 18
• Protein: 0.8g
• Fat: 0g
• Carbohydrates: 4.2g
• Fiber: 0.3g

benefits:

• Known for its antibacterial and antiviral properties, supporting the immune system.
• Contains compounds like allicin, which may help lower cholesterol levels and blood pressure.
• Rich in antioxidants that contribute to overall health and may reduce the risk of chronic diseases.

Onion (1 medium):

• Calories: 44
• Protein: 1.2g
• Fat: 0.1g
• Carbohydrates: 10.4g
• Fiber: 1.7g

benefits:

• Good source of antioxidants, such as quercetin, which may have anti-inflammatory effects.
• Contains prebiotic fibers that promote gut health and support beneficial bacteria in the digestive system.
• May help regulate blood sugar levels and improve heart health.

Tomatoes (2 medium):

• Calories: 44
• Protein: 2g
• Fat: 0.4g
• Carbohydrates: 10g
• Fiber: 3.2g

benefits:

• High in vitamin C, an antioxidant that supports immune function and collagen production.
• Rich in lycopene, a carotenoid with potential anticancer properties and heart health benefits.
• Low in calories and high in water content, making them hydrating and great for weight management.

Bell Peppers (1 red, 1 green):

• Calories: 50
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 10g
• Fiber: 4g

benefits:

• Excellent source of vitamin C, necessary for immune function and collagen synthesis.
• Provide vitamin A, essential for vision health and immune function.
• Contain capsaicin, a compound that may have anti-inflammatory and pain-relieving properties.

Carrots (2 medium):

• Calories: 50
• Protein: 1.2g
• Fat: 0.3g
• Carbohydrates: 12g
• Fiber: 3.6g

benefits:

• High in beta-carotene, a precursor to vitamin A, important for vision health and immune function.
• Good source of fiber, promoting digestive health and aiding in weight management.
• Contains antioxidants that may protect against various chronic diseases and support skin health.

Ripe Plantains (2):

• Calories: 360
• Protein: 2g
• Fat: 0.8g
• Carbohydrates: 92g
• Fiber: 6g

benefits:

• Good source of complex carbohydrates, providing sustained energy and supporting muscle function.
• High in potassium, necessary for proper nerve and muscle function, as well as fluid balance.
• Contains vitamins A and C, contributing to immune function and overall health.

Vegetable Oil (2 tablespoons):

• Calories: 240
• Protein: 0g
• Fat: 28g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Provides essential fatty acids, such as omega-3 and omega-6, important for brain health and hormone production.
• Source of vitamin E, an antioxidant that helps protect cells from damage and supports skin health.
• May help reduce inflammation and lower the risk of heart disease when consumed in moderation.

Nutritional values are approximate and may vary based on factors such as specific brands, cooking methods, and ingredient variations.