Cuban Ropa Vieja is a beloved dish that has become synonymous with Cuban cuisine. The name "Ropa Vieja" translates to "old clothes" in Spanish, which is thought to reference the dish's appearance—tender, shredded beef resembling tattered fabric. Originating in Spain's Canary Islands, Ropa Vieja was brought to Cuba by Spanish settlers, where it evolved into the flavorful, slow-cooked stew known today. This hearty dish is traditionally made with flank steak simmered in a rich tomato-based sauce, along with onions, bell peppers, and garlic. The recipe's blend of cumin, paprika, and oregano adds a distinct Cuban flair, making it a favorite in Latin American kitchens around the world.
Ingredients:
- 2 lbs flank steak or skirt steak
- 1 large onion, diced
- 1 green bell pepper, diced
- 1 red bell pepper, diced
- 4 garlic cloves, minced
- 1 (14 oz) can diced tomatoes
- 1 (6 oz) can tomato paste
- 1 cup beef broth
- 1 tablespoon cumin
- 1 tablespoon paprika
- 1 tablespoon dried oregano
- 1 bay leaf
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Method:
1. Brown the Steak: In a large skillet or Dutch oven, heat olive oil over medium-high heat. Season the flank steak with salt and pepper. Brown the steak on all sides, about 4-5 minutes per side. Once browned, remove the steak and set it aside.
2. Sauté the Vegetables: In the same skillet, add the onions, bell peppers, and garlic. Sauté until soft and fragrant, about 5-6 minutes.
3. Prepare the Sauce: Add diced tomatoes, tomato paste, beef broth, cumin, paprika, oregano, and bay leaf to the skillet. Stir to combine and bring to a simmer.
4. Simmer the Steak: Return the browned steak to the skillet, ensuring it is fully submerged in the sauce. Reduce heat to low, cover, and simmer for 2-3 hours until the meat is tender.
5. Shred the Meat: Remove the steak and let it cool slightly. Shred the meat using two forks.
6. Combine and Simmer: Return the shredded meat to the skillet. Stir and simmer for an additional 10-15 minutes to meld the flavors.
7. Serve: Remove the bay leaf and discard. Serve the Ropa Vieja hot, garnished with fresh cilantro.
Nutrition Value:
1. Flank steak or skirt steak (2 lbs)
- calories: approximately 1240
- carbohydrates: 0 g
- protein: about 100 g
- fat: around 80 g (30 g saturated fat)
- sodium: 400 mg (varies depending on seasoning)
- cholesterol: approximately 360 mg
- vitamins: contains B vitamins, especially B12, B6, and niacin
- minerals: rich in iron, zinc, and phosphorus
- nutritional benefit: flank steak is a great source of high-quality protein and essential amino acids. it also provides important vitamins and minerals that support muscle growth, energy metabolism, and immune function.
2. Large onion (1, diced)
- calories: 44
- carbohydrates: 10 g
- protein: 1 g
- fat: 0 g
- sodium: 4 mg
- cholesterol: 0 mg
- vitamins: high in vitamin C and B6
- minerals: contains potassium and manganese
- nutritional benefit: onions are low in calories and rich in antioxidants, particularly quercetin, which has anti-inflammatory properties. they also provide fiber and support immune health.
3. Green bell pepper (1, diced)
- calories: 24
- carbohydrates: 6 g
- protein: 1 g
- fat: 0 g
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: excellent source of vitamin C, vitamin A, and vitamin K
- minerals: contains potassium and folate
- nutritional benefit: green bell peppers are packed with vitamins and antioxidants that support vision, immune function, and cardiovascular health. they are also low in calories and provide dietary fiber.
4. Red bell pepper (1, diced)
- calories: 37
- carbohydrates: 9 g
- protein: 1 g
- fat: 0 g
- sodium: 3 mg
- cholesterol: 0 mg
- vitamins: rich in vitamin C, vitamin A, and vitamin B6
- minerals: contains potassium and folate
- nutritional benefit: red bell peppers are highly nutritious, providing a significant amount of vitamin C and beta-carotene, which are essential for immune function and skin health. they also have antioxidant properties that protect against cellular damage.
5. Garlic cloves (4, minced)
- calories: 18
- carbohydrates: 4 g
- protein: 0.8 g
- fat: 0 g
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: contains vitamin C and B6
- minerals: provides manganese and selenium
- nutritional benefit: garlic is known for its immune-boosting properties. it contains compounds like allicin, which have antibacterial and antiviral effects. garlic also supports heart health by helping to lower cholesterol and blood pressure.
6. Diced tomatoes (14 oz can)
- calories: 60
- carbohydrates: 14 g
- protein: 3 g
- fat: 0 g
- sodium: 600 mg (varies by brand)
- cholesterol: 0 mg
- vitamins: high in vitamin C, vitamin A, and vitamin K
- minerals: contains potassium and lycopene
- nutritional benefit: tomatoes are a great source of antioxidants, particularly lycopene, which is linked to a reduced risk of heart disease and certain cancers. they are also low in calories and contribute to overall hydration.
7. Tomato paste (6 oz can)
- calories: 50
- carbohydrates: 12 g
- protein: 2 g
- fat: 0 g
- sodium: 400 mg (varies by brand)
- cholesterol: 0 mg
- vitamins: rich in vitamin C, vitamin A, and vitamin K
- minerals: contains potassium and iron
- nutritional benefit: tomato paste is concentrated with the nutrients found in fresh tomatoes, providing a good source of lycopene, an antioxidant that supports heart health and reduces inflammation. it's also rich in vitamins and minerals that contribute to overall health.
8. Beef broth (1 cup)
- calories: 17
- carbohydrates: 1.7 g
- protein: 3 g
- fat: 0.5 g
- sodium: 800 mg (varies by brand)
- cholesterol: 0 mg
- vitamins: contains small amounts of B vitamins
- minerals: provides iron and potassium
- nutritional benefit: beef broth adds flavor and depth to dishes while also providing small amounts of protein and essential minerals. it's often used as a base in soups and stews, offering hydration and supporting joint health due to its collagen content.
9. Cumin (1 tablespoon)
- calories: 22
- carbohydrates: 2.6 g
- protein: 1.1 g
- fat: 1.3 g
- sodium: 10 mg
- cholesterol: 0 mg
- vitamins: contains small amounts of vitamin C, vitamin A, and vitamin E
- minerals: rich in iron and magnesium
- nutritional benefit: cumin is a spice that is known for its digestive health benefits. it helps stimulate enzyme activity in the gut, improving digestion. cumin is also a good source of iron, which supports red blood cell production.
10. Paprika (1 tablespoon)
- calories: 19
- carbohydrates: 4 g
- protein: 1 g
- fat: 1 g
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: high in vitamin A and vitamin E
- minerals: contains iron and magnesium
- nutritional benefit: paprika is rich in antioxidants, particularly carotenoids like beta-carotene, which support eye health and reduce inflammation. it also adds vibrant color and flavor to dishes.
11. Dried oregano (1 tablespoon)
- calories: 10
- carbohydrates: 2.6 g
- protein: 0.3 g
- fat: 0.3 g
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: contains vitamin K and vitamin E
- minerals: provides calcium, iron, and manganese
- nutritional benefit: oregano is known for its anti-inflammatory and antimicrobial properties, thanks to compounds like thymol and carvacrol. it's also a good source of antioxidants and can help support respiratory and digestive health.
12. Bay leaf (1)
- calories: 6
- carbohydrates: 1.4 g
- protein: 0.1 g
- fat: 0.2 g
- sodium: 2 mg
- cholesterol: 0 mg
- vitamins: contains small amounts of vitamin A and vitamin C
- minerals: provides calcium and magnesium
- nutritional benefit: bay leaves are typically used in cooking to add flavor rather than consumed. they contain antioxidants and have been traditionally used to aid digestion and reduce inflammation.
13. Olive oil (2 tablespoons)
- calories: 238
- carbohydrates: 0 g
- protein: 0 g
- fat: 28 g (4 g saturated fat)
- sodium: 0 mg
- cholesterol: 0 mg
- vitamins: rich in vitamin E and vitamin K
- minerals: contains small amounts of calcium and potassium
- nutritional benefit: olive oil is a healthy fat that is high in monounsaturated fats, which support heart health by helping to reduce bad cholesterol levels. it also contains antioxidants that protect against cellular damage.
14. Salt and pepper (to taste)
- calories: negligible
- carbohydrates: 0 g
- protein: 0 g
- fat: 0 g
- sodium: salt adds sodium, with 1 teaspoon containing about 2300 mg
- cholesterol: 0 mg
- vitamins: none
- minerals: salt provides sodium
- nutritional benefit: salt is essential for maintaining fluid balance and nerve function, but it should be used in moderation to prevent high blood pressure. pepper adds flavor without adding calories and has antioxidant properties.
15. Fresh cilantro (for garnish)
- calories: 1 (for a small handful)
- carbohydrates: 0.1 g
- protein: 0.1 g
- fat: 0 g
- sodium: 1 mg
- cholesterol: 0 mg
- vitamins: high in vitamin K and contains vitamin A and vitamin C
- minerals: provides small amounts of calcium, iron, and potassium
- nutritional benefit: cilantro is low in calories but rich in antioxidants, vitamins, and minerals. it adds fresh flavor to dishes and supports bone health due to its high vitamin K content.
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