Pabellón Criollo or Shredded Beef with Rice and Beans is Venezuela's quintessential national dish , celebrated for its rich flavors and cultural significance .

This hearty dish typically consists of tender, shredded beef simmered in a savory tomato-based sauce, served alongside fluffy white rice, flavorful black beans, and sweet fried plantains. 

The origins of Pabellón Criollo trace back to Venezuela's diverse culinary heritage, blending indigenous, African, and Spanish influences. The dish evolved over centuries, reflecting the fusion of ingredients and cooking techniques from different cultures that have shaped Venezuela's food landscape.

Traditionally, Pabellón Criollo symbolizes unity and diversity, representing the harmonious coexistence of various ethnic groups within Venezuelan society. It has become a staple in Venezuelan homes and restaurants, cherished for its comforting flavors and cultural significance.

Ingredients:

- 1 pound beef (flank steak or similar cut), shredded

- 2 tablespoons olive oil

- 1 onion, finely chopped

- 2 cloves garlic, minced

- 1 bell pepper, diced

- 1 can (15 ounces) black beans, drained and rinsed

- 1 can (14.5 ounces) diced tomatoes

- 1 teaspoon ground cumin

- Salt and pepper to taste

- Cooked white rice, for serving

- Fried ripe plantains, for serving

Method of Preparation:

1. Heat olive oil in a large skillet over medium heat. Add the onion, garlic, and bell pepper. Sauté until softened.

2. Add the shredded beef to the skillet. Cook until browned and cooked through.

3. Stir in the black beans, diced tomatoes, ground cumin, salt, and pepper. Simmer for about 10-15 minutes to allow flavors to blend.

4. Serve the Pabellón Criollo hot over cooked white rice, with fried ripe plantains on the side.

This recipe offers a straightforward approach to preparing Pabellón Criollo, focusing on simple ingredients and easy-to-follow steps for a delicious and authentic dish.

Nutrition Value:

1. 1 pound beef (flank steak or similar cut), shredded

  - Calories: Approximately 1100 calories (depending on the cut and fat content)

  - Carbohydrates: Negligible (less than 1 gram)

  - Protein: Around 150 grams

  - Fat: About 50 grams

  - Sodium: Varies based on seasoning

  - Cholesterol: Around 400 milligrams

  - Vitamins: Contains B vitamins (especially B12), iron, and zinc

  - Minerals: Provides iron, zinc, selenium, and phosphorus

  - Nutritional benefit: Beef is a good source of high-quality protein and essential nutrients like iron, zinc, and B vitamins. However, it's important to choose lean cuts and moderate portions for a healthier balance.

2. 2 tablespoons olive oil

  - Calories: About 240 calories

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: About 28 grams (mostly healthy monounsaturated fats)

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins: Contains vitamin E

  - Minerals: Provides small amounts of calcium and iron

  - Nutritional benefit: Olive oil is rich in healthy fats, particularly monounsaturated fats, which can help improve cholesterol levels and provide antioxidants.

3. 1 onion, finely chopped

  - Calories: Approximately 40 calories

  - Carbohydrates: About 9 grams

  - Protein: About 1 gram

  - Fat: Negligible

  - Sodium: About 5 milligrams

  - Cholesterol: Negligible

  - Vitamins: High in vitamin C and B vitamins (especially B6)

  - Minerals: Contains potassium, manganese, and small amounts of other minerals

  - Nutritional benefit: Onions are low in calories and provide antioxidants, vitamins, and minerals, especially vitamin C, which supports immune health.

4. 2 cloves garlic, minced

  - Calories: Around 10 calories

  - Carbohydrates: About 2 grams

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: About 1 milligram

  - Cholesterol: Negligible

  - Vitamins: Contains vitamin C and B vitamins (especially B6)

  - Minerals: Provides small amounts of calcium, potassium, and phosphorus

  - Nutritional benefit: Garlic is known for its immune-boosting properties and contains compounds that may have various health benefits, including lowering cholesterol levels.

5. 1 bell pepper, diced

  - Calories: Approximately 30 calories

  - Carbohydrates: About 7 grams

  - Protein: About 1 gram

  - Fat: Negligible

  - Sodium: About 3 milligrams

  - Cholesterol: Negligible

  - Vitamins: High in vitamin C and vitamin A

  - Minerals: Contains potassium, magnesium, and small amounts of other minerals

  - Nutritional benefit: Bell peppers are rich in antioxidants, especially vitamin C, and provide essential nutrients for overall health, including eye health.

6. 1 can (15 ounces) black beans, drained and rinsed

  - Calories: Around 350 calories

  - Carbohydrates: About 60 grams

  - Protein: About 24 grams

  - Fat: About 2 grams

  - Sodium: About 700 milligrams (varies based on brand)

  - Cholesterol: Negligible

  - Vitamins: Contains folate, vitamin K, and small amounts of other vitamins

  - Minerals: High in iron, magnesium, phosphorus, and potassium

  - Nutritional benefit: Black beans are a good source of plant-based protein, fiber, and essential nutrients like iron and magnesium, promoting heart health and digestion.

7. 1 can (14.5 ounces) diced tomatoes

  - Calories: Around 90 calories

  - Carbohydrates: About 20 grams

  - Protein: About 4 grams

  - Fat: Negligible

  - Sodium: About 300 milligrams (varies based on brand)

  - Cholesterol: Negligible

  - Vitamins: High in vitamin C and vitamin A

  - Minerals: Contains potassium, manganese, and small amounts of other minerals

  - Nutritional benefit: Diced tomatoes provide vitamins, minerals, and antioxidants, supporting immune function and overall well-being.

8. 1 teaspoon ground cumin

  - Calories: About 8 calories

  - Carbohydrates: About 1 gram

  - Protein: About 0.5 grams

  - Fat: About 0.5 grams

  - Sodium: About 1 milligram

  - Cholesterol: Negligible

  - Vitamins: Contains small amounts of vitamin C and B vitamins

  - Minerals: Provides iron, manganese, and small amounts of other minerals

  - Nutritional benefit: Cumin is a spice that adds flavor and contains antioxidants, along with minerals like iron, which is essential for blood health.

9. Salt and pepper to taste

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on quantity added

  - Cholesterol: Negligible

  - Vitamins: Negligible

  - Minerals: Negligible

  - Nutritional benefit: Salt is needed in small amounts for electrolyte balance, while pepper adds flavor without significant nutritional impact.

10. Cooked white rice, for serving

  - Calories: About 200 calories (per cup, cooked)

  - Carbohydrates: Around 45 grams

  - Protein: About 4 grams

  - Fat: Negligible

  - Sodium: About 1 milligram

  - Cholesterol: Negligible

  - Vitamins: Contains small amounts of B vitamins

  - Minerals: Provides small amounts of iron, magnesium, and phosphorus

  - Nutritional benefit: White rice is a source of carbohydrates and provides energy, although brown rice or other whole grains offer more fiber and nutrients.

11. Fried ripe plantains, for serving

  - Calories: Around 250 calories (per medium-sized plantain)

  - Carbohydrates: About 60 grams

  - Protein: About 2 grams

  - Fat: Negligible (if fried in healthy oil)

  - Sodium: About 2 milligrams

  - Cholesterol: Negligible

  - Vitamins: Contains vitamin A and small amounts of vitamin C

  - Minerals: Provides potassium, magnesium, and small amounts of other minerals

  - Nutritional benefit: Plantains are a starchy fruit rich in potassium and fiber, although frying adds calories and should be done in moderation for a balanced diet.