Celebrating Hispanic Heritage Month with Arroz y Frijoles Across the Nations
By Hannah Bodenhamer, MS, RDN, Clinical Dietitian, and Dani Rodriguez, MS, RDN, Director of Clinical Nutrition
¡Bienvenidos a todos! Hispanic Heritage Month is a time to pay homage to the many ways in which Latin American culture has influenced modern society. We can celebrate cultural pride by exploring the rich tapestry of traditional Latin American flavors and cuisines. A beloved blend enjoyed in many Hispanic cultures involves the marriage of rice and beans. The incredible flavors that can be found in this combination are not only enjoyable and rich with cultural significance, but in moderation and with a few simple tips can also be a heart healthy choice.
The US Dietary Guidelines 2020-2025 recommends consuming 1 ½ cups of beans per week given their high fiber and protein content. Whole grain rice, including brown and wild varieties, is also rich in energy and fiber. Join us as we take a delectable tour of timeless rice and bean creations of different Latin American countries, appreciating their history and looking at healthy tips to maximize their nutritional quality.
Moros y Cristianos (also referred to as congrí, moros, moro) is a Caribbean dish that blends rice and black beans to create a protein and fiber-rich meal. The name “Moros y Cristianos” refers to the historic conflict between the Moors and Christians during the colonization of Cuba. During immigration, Spaniards imported rice and Moors introduced black beans, two items that quickly became food staples in Latin American countries. Many believe the dish itself to be a representation of the harmony between these two cultural groups.
Choosing to pair the black beans in Moros y Cristianos with a whole grain such as brown or wild rice is one way to make this dish heart healthy. Whole grains include the bran and germ, which are parts of the grain removed in the milling process. These elements are high in fiber and very nutrient-dense. Serving size is also important. One serving of rice is about 1/2 to 1 cup cooked, depending on whether the dish is served as a primary or side dish.
While there is no definite story of origin, many believe this Venezuelan dish was introduced during the 16th century. The background of Pabellon Criollo aligns with Moros y Cristianos in that white rice represents the traditional diet of Spanish Christians, while black beans represent the traditional diet of Moors. This dish includes a twist with the addition of fried plantains which represent the native Venezuelan diet. Fried plantains, or plátanos, contribute an element of sweetness to this dish.
Air frying the plantains in Pabellon Criollo rather than deep frying is a convenient method of cooking that uses less oil, making this cooking technique healthier for your heart. Ary frying simulates deep frying by producing foods with a crispy outer texture while retaining a moist interior.
This nutrient-dense delight combines pigeon peas, rice, smoked ham, sofrito, and Sazon creating a savory blend that is enjoyed around the world. Many adaptations of this recipe also include bacon drippings or oil, which help maintain a fluffy rice texture. This Puerto Rican dish is likely to be served at celebratory occasions and holidays, especially Navidad (Christmas).
Using unsaturated fats from plant-based sources such as olive, peanut, canola, or avocado oil to make Arroz con Gandules rather than bacon drippings is one way to make this dish healthier for your heart. Using unsaturated fats in place of saturated and trans fats has been shown to reduce the risk of heart disease.
This wholesome rice and beans fare has sparked an unexpected controversy in Central America, as both Costa Rica and Nicaragua lay claim to its origins. Nicaragua traces the origin of this dish to African immigration in the 17th and 18th century. Costa Rican’s believe the dish to be more modern, originating in the 1930’s. The tale is that a farmer spent several months fattening a spotted rooster for a large feast, however, more guests attended the feast than the bird could yield food for. The farmer scrambled up a rice and beans dish to feed the masses and in joking fun they named this dish after the spotted rooster, or “gallo pinto.” Red kidney beans are a food staple in Central America and are commonly prepared in many Gallo Pinto recipes.
Some regional variations of Gallo Pinto are greasier than others, so practicing portion control when preparing this dish especially when it comes to fats/oils is a heart healthy tip. The appropriate serving size for oil is 1 tablespoon. Using an oil spray, when possible, can also be a convenient way to reduce the amount of oil used.
Minestra is a legume and vegetable-based stew that is commonly prepared in kitchens across the globe. The ingredients and preparation of this dish varies widely amongst different Latin countries and has several adaptations. Ecuadorians will prepare this dish using onions, garlic, cilantro, cumin, and achiote oil which creates an inviting base to cook beans, long-grain rice, and optional meat.
Incorporating onions, garlic, and other vegetables with rice and beans is another way to pack vitamins, minerals, and fiber into the dish. Diets high in fruits and vegetables can increase one’s lifespan and protect against certain cancers and other chronic diseases. Increasing the amount of vegetables in your Arroz con Minestra Ecuatoriano is a sure way to make your meal more heart healthy.
From Arroz con Gandules to Pabellon Criollo, we have explored the rich blend of flavors, nutrients, and history of rice and beans in Latin America. Each dish carries its unique blend of flavors and health benefits. Packed with plant-based protein, fiber, and essential vitamins and minerals, the many dishes that can be made from the humble pairing of rice and beans offer quality nutrition and reflect the essence of Latin American culture. Mindful portion control is the key to enjoying these delicacies while maintaining overall health. This month let us celebrate the rich heritage and good health of these culinary creations. ¡Salud!
If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit Medical Nutrition Therapy for upcoming classes and programs!
