Beans are an integral part of traditional Cuban cuisine. The most commonly used beans in Cuban cooking are black beans, kidney beans, and pinto beans. Beans are inexpensive, nutritious, and versatile, making them a staple food for many Cubans.
Black Beans
Black beans, known as “frijoles negros” in Spanish, are the most iconic beans used in Cuban cooking. They are a staple ingredient in many classic Cuban dishes like moros y cristianos, congrí, and Cuban black beans and rice. Some key facts about black beans:
- Black beans likely originated in South America and were brought to Cuba through trade.
- They are small, oval-shaped beans with a shiny black exterior.
- Black beans have a sweet, earthy flavor and soft, creamy texture when cooked.
- They are an excellent source of protein, fiber, iron, magnesium, and antioxidants.
- In Cuban cuisine, black beans are most often stewed until soft and served with white rice.
Here is a nutritional profile of 1 cup (172g) of cooked black beans (Source: USDA):
| Nutrient | Amount |
|---|---|
| Calories | 227 |
| Protein | 15.2g |
| Carbohydrates | 41.2g |
| Fiber | 15g |
| Iron | 3.6mg |
Some classic Cuban black bean dishes include:
- Moros y Cristianos – Black beans cooked with white rice.
- Congrí – A mixture of black beans and white rice seasoned with garlic, onion, and olive oil.
- Frijoles Negros – Slow-cooked black beans served as a side dish.
- Cuban Black Beans and Rice – A one-pot dish with black beans, rice, bell pepper, onion, garlic, and spices.
Kidney Beans
Kidney beans, known as “frijoles rojos” in Spanish, are another commonly used bean in Cuban cuisine. Some key facts about kidney beans:
- They are large, oval-shaped beans that are typically reddish-brown in color.
- Kidney beans have a firm texture and earthy, somewhat sweet taste.
- They are packed with fiber, protein, folate, iron, and antioxidants.
- In Cuba, kidney beans are often stewed and served as a side dish, added to rice dishes, or used in stews and soups.
Here is the nutritional profile of 1 cup (177g) of cooked kidney beans (Source: USDA):
| Nutrient | Amount |
|---|---|
| Calories | 225 |
| Protein | 15.3g |
| Carbohydrates | 40.4g |
| Fiber | 11.3g |
| Folate | 230μg |
Some popular Cuban dishes that feature kidney beans include:
- Moros y Cristianos – Kidney beans cooked with white rice.
- Frijoles Rojos – Seasoned stewed kidney beans.
- Caldosa – A hearty Cuban stew made with kidney beans, beef, and vegetables.
- Potaje de Frijoles Colorados – Kidney bean soup with ham and vegetables.
Pinto Beans
Pinto beans are also common in Cuban cooking. Facts about pinto beans:
- Pinto beans are medium-sized, oval beans with a speckled pink and brown exterior.
- When cooked, pinto beans become soft and take on an earthy, mild, almost nutty flavor.
- Pinto beans are an excellent source of molybdenum, a trace mineral important for enzyme function.
- In Cuba, pinto beans are often pureed into a refried bean paste and served with rice dishes.
The nutritional value of 1 cup (171g) of cooked pinto beans (Source: USDA):
| Nutrient | Amount |
|---|---|
| Calories | 245 |
| Protein | 15.4g |
| Carbohydrates | 45.4g |
| Fiber | 11.1g |
| Molybdenum | 1.1μg |
Popular Cuban dishes featuring pinto beans include:
- Moros y Cristianos – Pinto beans cooked with rice.
- Arroz Congri Oriente – Pinto beans and rice flavored with cumin and garlic.
- Frituras de Frijoles – Crispy pinto bean fritters.
- Refried Beans – Pureed pinto beans fried with onions and garlic.
Other Bean Varieties
In addition to the main beans described, here are some other beans used in Cuban cuisine:
- Lima Beans – Also called “habichuelas” in Cuban Spanish. They have a buttery, slightly sweet taste.
- Garbanzo Beans – Also known as chickpeas. Used in stews, salads, and soups.
- Adzuki Beans – Small red beans used in some rice dishes.
- Mung Beans – Tiny green beans that can be sprouted and added to salads.
How Beans are Used in Cuban Cuisine
Here are some of the most common ways beans are incorporated into Cuban cooking:
- Rice and Bean Dishes – Beans are often cooked together with white rice, known as “moros y cristianos.” The bean juices flavor and color the rice.
- Soups and Stews – Bean stews and soups are very common. Beans provide protein and thickness.
- Refried Beans – Beans are mashed and fried into a thick paste to accompany dishes.
- Salads – Beans add protein, fiber, and texture to Cuban salads.
- Side Dishes – Whole, stewed, or mashed beans are served as accompaniments to main dishes.
- Snacks – Beans are used in fritters, croquettes, and other finger foods.
Benefits of Beans
Here are some of the key reasons beans are valued in Cuban cuisine:
- Nutritious – Beans provide protein, fiber, vitamins, minerals, antioxidants, and complex carbs.
- Affordable – Dried beans are an inexpensive pantry staple.
- Versatile – Beans can be used in many dishes from breakfast to dinner.
- Satiating – The protein and fiber keep you feeling full.
- Diabetes-friendly – The fiber and complex carbs help regulate blood sugar.
- Meat-free – Beans can serve as a vegetarian protein source.
- Gluten-free – Beans are naturally gluten-free, good for those with celiac disease.
- Sustainable – Beans have a low carbon footprint compared to meat.
Popular Cuban Bean Dishes
Here is an overview of some of the most beloved Cuban bean dishes:
Moros y Cristianos
This dish of beans cooked with rice is considered the Cuban national dish. It is commonly made with black beans or kidney beans. The rice and beans are simmered in a sofrito (sauce) of onions, garlic, and other seasonings until the rice absorbs the bean broth and takes on their flavors and dark color.
Congrí
Congrí is similar to moros y cristianos but the beans and rice are cooked separately then combined versus cooked together. It is traditionally made with black beans and white rice seasoned with olive oil, garlic, onions, and spices.
Frijoles Negros
These slow-cooked black beans are deeply flavored and served as a side dish, often over white rice. The beans are stewed with ham hocks or bacon, onions, garlic, bay leaves, cumin, and other seasonings until tender.
Potaje de Frijoles Colorados
This hearty Cuban soup features stewed kidney beans along with potatoes, ham, vegetables, sofrito, and spices. It is served as a complete one-pot meal.
Cuban Black Beans and Rice
A classic one-pot dish of black beans, white rice, olive oil, onions, bell peppers, garlic, oregano, cumin, and bay leaves all cooked together until flavorful and tender.
Refried Beans
Pinto or black beans that are boiled, mashed, then fried with onion, garlic, and lard or oil into a thick, spreadable paste. Often served with Cuban sandwiches, tamales, rice, and more.
Moros y Cristianos
This classic Cuban rice and bean dish combines black beans or kidney beans with white rice, plus a sofrito of onions, peppers, garlic, and other seasonings.
Ropa Vieja
Shredded beef stew spiced with garlic, onions, peppers, tomatoes, olives, and capers. Kidney beans are also added to the stew along with the beef.
Cuban Bean Cooking Tips
Here are some useful tips for cooking delicious beans in Cuban style:
- Soak dried beans overnight before cooking to rehydrate them and reduce cooking time.
- Discard the soaking water and rinse beans to remove phytic acid and oligosaccharides that cause gas.
- Cook beans gently and avoid boiling to prevent skins splitting.
- Add acidic ingredients like tomatoes toward the end to keep beans firm.
- Flavor bean dishes with sofrito, ham hocks, bay leaves, garlic, cumin and oregano.
- Cook beans thoroughly until very tender to develop their full creamy texture.
- Mash a portion of the cooked beans and return to the pot to thicken stews and soups.
- Serve beans with white rice to balance flavors and complete the protein.
Where to Find Cuban Beans
There are a few options for sourcing authentic Cuban-style beans:
- Purchase dried bean varieties like black beans and pinto beans at Latin grocery stores or major supermarkets.
- Look for canned Cuban-style black beans and kidney beans from brands like Goya.
- Shop at Cuban bakeries or delis – they typically sell pre-cooked beans.
- Order beans by mail order from companies selling Cuban food products.
- When in Cuba, purchase beans at local markets or from street food vendors.
- Grow your own beans – many common Cuban bean varieties grow well in backyards and gardens.
Common Bean Substitutions
If you don’t have the exact type of bean called for in a Cuban recipe, here are some good substitutions:
| Bean | Substitution |
|---|---|
| Black beans | Pinto beans, small red beans |
| Kidney beans | Pinto beans, cranberry beans, pink beans |
| Pinto beans | Pink beans, small white beans, navy beans |
| Chickpeas | Great northern beans, cannellini beans |
| Lima beans | Fava beans, edamame, baby lima beans |
The bean flavor and texture may be slightly different, but the dishes will still taste delicious. Adjust seasonings as needed.
Conclusion
Beans are an integral part of the Cuban diet and culinary tradition. Black beans, kidney beans, and pinto beans are the most popular varieties used in classic Cuban rice and bean dishes, soups, stews, and sides. Beans provide an affordable, nutritious, meatless protein source for many Cubans. When cooked with rice, beans create a complete protein profile. Preparing Cuban bean dishes is easy once you know how to source and cook beans properly. With flavorful sofrito, aromatic spices, and tender rice, beans transform into delectable Cuban comfort food.