Pan & Wok
Pabellón criollo – beef, black beans, rice and plantains
AI-generated serving image
This image was created with the help of artificial intelligence and serves as visual inspiration or a serving suggestion. The actual result may vary depending on the ingredients, quantities and preparation used.
Four components on one plate; Sunday cuisine instead of quick meals.
Timing
- Preparation: 30 min.
- Cooking/baking: approx. 2 hours 15 minutes.
- Rest/Cool: If necessary, soak the beans overnight
Estimated nutrition
per serving · Calculated for 4 servings.
- Energy
- ≈ 865 kcal
- Protein
- ≈ 51.5 g
- Carbohydrates
- ≈ 102.3 g
- Fat
- ≈ 22.3 g
The nutrition values are estimates based on the ingredients and quantities used. Actual values may vary depending on the product, portion size and preparation.
Calculation basis
Item weights and household measures are estimated. Unless specified: milk with 1.5% fat, cream with 30% fat and Gouda cheese. Optional ingredients, small amounts of seasoning and separately listed side dishes are excluded. For imprecise entries, the amounts below and comparable reference products are assumed. For alternatives, the first listed ingredient is used. Cooking losses have not been measured.
Calculated estimate using the reference foods below. Substitute products, item weights and consumed fractions are assumptions. Ordinary cooking oil and marinades are counted in full; frying oil, coatings, bones and whole roasts use the stated factors. The higher serving count is used for ranges. Actual product values and cooking losses have not been measured.
Ingredient amounts for the whole recipe; linked reference names retain the source language
- 650 g beef shoulder · ≈ 650 g · Assumed quantity / reference product
Rind Bug/Schulter, roh (U261100) - 1 l water for braising · ≈ 1000 g · Assumed quantity / reference product
Trinkwasser (N110000) - 2 onions (240 g) · ≈ 240 g · Assumed quantity / reference product
Speisezwiebel roh (G480100) - 3 cloves of garlic · ≈ 9 g · Assumed item weight × count; total amount
Knoblauch roh (G490100) - 2 red peppers (300 g) · ≈ 300 g · Assumed quantity / reference product
Gemüsepaprika rot, roh (G543100) - 3 tomatoes (300 g) · ≈ 300 g · Assumed quantity / reference product
Tomate roh (G561100) - 25 ml oil · ≈ 22.75 g · Assumed quantity / reference product
Rapsöl/Rüböl (Q180000) - 600g fully cooked black beans, drained · ≈ 600 g · Assumed quantity / reference product
Beans, black, canned (MT:06.132) - 300 ml water or bean stock · ≈ 300 g · Assumed quantity / reference product
Trinkwasser (N110000) - 250 g long grain rice · ≈ 250 g · Assumed quantity / reference product
Reis poliert, roh (C352000) - 500 ml water for rice · ≈ 500 g · Assumed quantity / reference product
Trinkwasser (N110000) - 2 ripe plantains (approx. 500 g) · ≈ 500 g · Assumed quantity / reference product
Kochbanane roh (F545100) - additional 25 ml oil · ≈ 22.75 g · Assumed quantity / reference product
Rapsöl/Rüböl (Q180000)
Not included in the base calculation
- 2 bay leaves · Aromatic / small seasoning or colouring amount
- 2 tsp cumin · Salt or small seasoning amount; no salt/micronutrient calculation
- Salt and pepper · Salt or small seasoning amount; no salt/micronutrient calculation
Matvaretabellen: Mattilsynet · Santa Maria
Food data: Max Rubner-Institut, BLS 4.0 (2025), CC BY 4.0. Calculated and rounded for this recipe. BLS 4.0 · CC BY 4.0
Ingredients
- 650 g beef shoulder
- 1 l water for braising
- 2 bay leaves
- 2 onions (240 g)
- 3 cloves of garlic
- 2 red peppers (300 g)
- 3 tomatoes (300 g)
- 25 ml oil
- 2 tsp cumin
- 600g fully cooked black beans, drained
- 300 ml water or bean stock
- 250 g long grain rice
- 500 ml water for rice
- 2 ripe plantains (approx. 500 g)
- additional 25 ml oil
- Salt and pepper
Instructions
- Cook the beef gently in 1 l of lightly salted water with bay leaf for 90-120 minutes until it can be frayed. lifting out; Reserve 200 ml of stock.
- Finely chop both onions, peppers, tomatoes and two cloves of garlic. Fry in 25 ml oil for 8 minutes, remove half to use as a bean base.
- Tear the meat with two forks, add it to the first half of the vegetables, add cumin and 200 ml of meat stock and braise until juicy for 15 minutes.
- Add the pre-cooked black beans to the remaining vegetable base, heat with the stock and the remaining garlic for 15 minutes. Don't just use soaked, uncooked beans.
- Cook the rice covered with 500 ml water and salt for 12-15 minutes and let it rest for 5 minutes.
- Cut the plantains diagonally, fry them in the remaining oil for 3-4 minutes on each side until golden brown and arrange all four components next to each other.
Tips
- The juicy beef and beans can be prepared the day before.
- Food Safety: Bean cooking and beef tenderness depend on the source product.
- Technology: Germany: Canned black beans; Plantains from Afro or Asian markets. Do not replace with regular bananas without labeling them as a variant.
