High Protein Ropa Vieja
Elevate your dinner with this hearty and flavorful High Protein Ropa Vieja, a protein-packed twist on the classic Cuban dish. Featuring tender, slow-cooked beef flank steak simmered in a robust blend of crushed tomatoes, aromatic spices, and fresh vegetables, this dish is enriched with wholesome black beans and chickpeas for an extra boost of plant-based protein. Perfect for meal prep or cozy family dinners, this recipe delivers bold, savory flavors with minimal effort. Whether served over rice or paired with a crispy side of plantains, the addition of fresh cilantro brings a vibrant finish to this healthy, satisfying meal. With only 20 minutes of prep and six generous servings, this nutrient-dense dish is a crowd-pleaser you're bound to make again and again.
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Recipe Information
Ingredients
- 2 pounds beef flank steak
- 2 tablespoons olive oil
- 1 onion, thinly sliced
- 1 red bell pepper, thinly sliced
- 1 green bell pepper, thinly sliced
- 3 cloves minced garlic
- 14.5 ounces canned crushed tomatoes
- 2 cups beef broth
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 2 bay leaves
- 15 ounces canned black beans, drained and rinsed
- 15 ounces chickpeas, drained and rinsed
- 0.25 cup chopped fresh cilantro
Instructions
Season the beef flank steak with salt and black pepper on both sides.
In a large Dutch oven or heavy pot, heat olive oil over medium-high heat.
Sear the beef on both sides until browned, about 4-5 minutes per side. Remove the beef and set aside.
Reduce the heat to medium. Add onion, red bell pepper, green bell pepper, and minced garlic to the pot. Sauté until the vegetables are soft, about 5 minutes.
Stir in the crushed tomatoes, beef broth, cumin, oregano, black pepper, salt, and bay leaves.
Return the beef to the pot, submerging it in the sauce. Bring to a simmer.
Reduce heat to low, cover, and cook for 2.5 to 3 hours, or until the beef is tender and easily shredded with a fork.
Remove the beef from the pot, and use two forks to shred the meat.
Return the shredded beef to the pot, add black beans and chickpeas, and stir to combine.
Simmer for an additional 10 minutes to heat the beans thoroughly.
Remove bay leaves, and garnish with chopped fresh cilantro before serving.
Nutrition Facts
Calories |
3332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.3 g | 164% | |
| Saturated Fat | 40.9 g | 204% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 635 mg | 212% | |
| Sodium | 8039 mg | 350% | |
| Total Carbohydrate | 233.3 g | 85% | |
| Dietary Fiber | 71.6 g | 256% | |
| Total Sugars | 49.3 g | ||
| Protein | 324.9 g | 650% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 731 mg | 56% | |
| Iron | 51.9 mg | 288% | |
| Potassium | 7803 mg | 166% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
