Pabellon ( pa .be o n ˈʎ )
“Pabellon Criollo" is a Venezuelan traditional platter which is part of the gastronomy and recognized as the national dish. It's basically consisting of white rice, shredded beef, black beans and fried sweet plantains. Sometimes the beans can be refried and grated hard white cheese can be sprinkled on top as well. The history of the Pabellon dates from colonial times, probably around XVIII century, and by all accounts is a leftover gathering of previous meals made up by the slaves of haciendas; so, the meat, black beans and rice were a day or two old, being the “tajadas“ (fried sweet plantains) prepared fresh.
Variations
Here are some variations of the original Pabellon:
• Pabellon a Caballo (Horse Pabellon): besides the ingredients mentioned previously, a fried egg is
included.
• Pabellon con Arepas (with Arepas): usually for breakfast, Arepas are used instead of rice and sides of avocados with salt and even scrambled eggs are included. Also known as morning or Breakfast Pabellon.
• Vegetarian: this kind is made by substituting the shredded beef with eggplant (see recipe).
• Plains: the shredded beef is usually made with different cuts of meat from deer, Chiguire (Capibara) or Lapa.
• In the west and central plains: sometimes pasta is used instead of rice and a fried egg is added too. In
this case is called “Pabellon alterado“ (altered Pabellon).
• Margaritan Pabellon: sugar is added to the “Caraotas“ (black beans) in the east and coastal
regions and on occasion, shredded beef is substituted with fish or seafood prepared the same way. Especially in the Margarita Island, where Cazon (baby shark), is shredded and stewed for empanadas.
• Lara State: fried goat beef is used instead, this is called “grasshopper foot”.
• Andes and parts of Zulia State: tostones are used instead of sweet plantains.
• Zulia State: the shredded beef is cooked with coconut.
Whichever you choose to try, Pabellon is a warm, bursting explosion of healthy rich flavors combined to satisfy even the pickiest of eaters.
1 Pabellon = 380 calories
Tajadas (ta. Ha. thas.) (v)
(fried sweet plantains)
My mother told me a story which I don't have much recollection of. It goes back to when I was 2 years old. My parents were getting together with some of my mother's family members at a very fancy restaurant. Of course, I was seated on a highchair, and everyone was on their best behavior. After everyone looked at the menu, our waiter came over and asked what we wanted to order. At that moment I said in a very loud, firm voice in broken baby Spanish: “paghetee y ta-ada!“ (spaghetti and tajadas). Everyone, including the waiter, burst into laughter. Did I mention it was a steakhouse?
I guess even at a young age I had a passion for not only food, but Italian and Venezuelan food alike. Here's a recipe where I combine the sweet caramel taste of the ripe fried plantain, the salty contrast of grated white cheese, and creamy butter. Use a plantain that is ripe to very ripe; yellow and halfway covered in black or brown spots or one that's completely black.
Cooking time: 10 minutes
2-3 tablespoons of avocado oil
1 ripe plantain
1 teaspoon organic whipped butter
1 tablespoon hard white cheese
Slice the ends off the plantain, discard and cut in half. Use the knife to slightly cut from the top and all the way down the inside curve. Do not go too deep or you'll cut the flesh. Pull the peel off with your hands. You can cut it crosswise, lengthwise or diagonal which is how they do it in restaurants. I prefer lengthwise, it cooks much faster and the taste is the same.
Heat the avocado oil in a frying pan, when hot, add the plantains. Cook for 1 minute on each side. Use paper towel to soak any extra oil. Spread butter while plantains are hot and let it melt, grate the cheese, pour on top and serve.
Serves 1-2 portions (6 to 8 slices)
1 fried plantain with butter = 150 calories
*You can make a plantain sandwich by putting the “ Tajadas ” between 2 slices of whole grain or gluten free bread.
Variations:
Boiled
Use plantains that are yellow and have just a bit of black spots. Cut ends and discard. Add to boiling salted water with the skin on. Cook for 15-20 minutes, a fork should cut through the plantain easily. Take out of the water, drain and discard peel. Cut with a fork. Spread butter and cheese on top if desired.
Baked
Use plantains that are black. Pre-heat oven at 400 F. Place whole plantain, previously rinsed and dried on baking sheet. Do not peel. Bake for 15-20 minutes. Plantain will pop out of its peel and turn light brown when it's ready.
Shredded Beef ( V )
This special type of beef served in a Pabellon (pa_.be_ˈ ʎo_n) which is the Venezuelan typical platter, is served with white rice, black beans and sweet plantains or tostones. In the flatlands and the country, they add a fried egg on top. In some Arepa joints in Venezuela they serve 2 kinds of shredded beef for arepa fillings, the dry one and the regular one with fresh tomato sauce. I will give you both versions.
Cooking time: for dry Shredded Beef is 25 minutes, for regular with sauce is 40 minutes.
1 lb grass-fed skirt steak, cut into pieces (substitute with peeled eggplant, cut into strips for vegetarian)*
filtered water
1 onion, cut in half
3 garlic cloves, cut in halves
1 organic green or red bell pepper, cut into pieces
1 bay leaf
Pink Himalayan Sea Salt
For the dry shredded beef:
2 tablespoons extra virgin olive oil or avocado oil
1 onion, sliced crosswise
1 tablespoon lemon juice
For the regular shredded beef add:
2 tablespoons extra virgin olive oil or avocado oil
1 onion, sliced crosswise
2 organic tomatoes, chopped
2 cups organic beef broth made from the previous boil
1 tablespoon organic Worcestershire sauce or Coconut Aminos
Boil the skirt steak or eggplant in enough water to cover over medium high heat with the halved onion, garlic, bell pepper, bay leaf and salt for 10 min. Remove from heat and reserve the broth for later if making the regular type shredded beef. Take the steak out of the water, let stand and shred with a fork or by hand when it's cool enough to handle.
For the dry shredded beef:
Heat olive oil in a medium sauce pan over medium heat, add the sliced onion and the shredded beef at the same time. Cook until both onion and beef are browned, caramelized and crispy, about 10-15 minutes. Add salt to taste and lemon juice to bring out the flavor.
For the regular shredded beef:
Heat olive oil in a medium saucepan over medium heat. Cook the onion in the olive oil (chop the onion instead if desired) and sauté until soft, about 5 minutes. Add the beef, tomatoes, Worcestershire sauce and beef broth. Simmer on medium high heat until sauce is smooth, about 20-30 minutes.
2 organic tomatoes, chopped
2 cups organic beef broth made from the previous boil
1 tablespoon organic Worcestershire sauce or Coconut Aminos
Boil the skirt steak or eggplant in enough water to cover over medium high heat with the halved onion, garlic, bell pepper, bay leaf and salt for 10 min. Remove from heat and reserve the broth for later if making the regular type shredded beef. Take the steak out of the water, let stand and shred with a fork or by hand when it's cool enough to handle.
For the dry shredded beef:
Heat olive oil in a medium sauce pan over medium heat, add the sliced onion and the shredded beef at the same time. Cook until both onion and beef are browned, caramelized and crispy, about 10-15 minutes. Add salt to taste and lemon juice to bring out the flavor.
For the regular shredded beef:
Heat olive oil in a medium saucepan over medium heat. Cook the onion in the olive oil (chop the onion instead if desired) and sauté until soft, about 5 minutes. Add the beef, tomatoes, Worcestershire sauce and beef broth. Simmer on medium high heat until sauce is smooth, about 20-30 minutes.
Serves 1 cup dry and 1 ½ cups regular
½ cup = 200 calories
*For Vegetarian just use eggplant and follow the recipe as is.
White rice ( V )
My mom has never liked to eat chunks of onions, whether cooked or raw, but she does like its flavor. This is how I learned to make white rice from her, by adding a whole small onion to the water to give it an onion taste without having to actually see and eat onion chunks. I prefer my rice to be creamy, so I tend to add a little more water than most people.
Cooking time: 20 minutes
1 small onion, peeled
2 ¾ cup filtered water
½ teaspoon Pink Himalayan Sea Salt
1 cup white rice (basmati and sushi rice have lower glycemic index content than regular rice, therefore, they won't raise your blood sugar levels)
organic red pepper, cut into fine strips (optional)
organic whole cilantro stalks (optional)
Cook onion in the water on high heat. When it starts boiling, add the salt and the rice. Stir and semi-cover for 5 minutes.
You can add the red pepper at this point, cook until water is completely evaporated and rice is creamy and firm.
Sprinkle whole cilantro on top to add aroma, cover and let stand for 5 minutes. Discard onion and cilantro. Serve.
Serves 3 cups
½ cup = 100 calories
Black Beans
I believe we're the only ones who call black beans "Caraotas". I always have to translate to my fellow Latinos who aren't Venezuelans. This is my mom's recipe, as she always prefers to have the onion-garlic flavor in the oil instead of seeing and chewing on onion and garlic chunks. If you're watching your fat intake, you can always substitute the oil with vegetable or chicken broth.
Cooking time: 30 minutes
2 tablespoons extra virgin olive oil or avocado oil
1 small onion, chopped
2 garlic cloves, minced
1 can organic black beans
¼ cup filtered water ( some beans might need more water )
Pink Himalayan Sea Salt
1 tablespoon organic cilantro, finely chopped
Saute the onion and the garlic in the oil over medium-low heat, until the onion mixture or "sofrito" is soft, about 5 minutes, set aside.
Place beans in a small pot, add water and let it simmer on medium-high for about 15-30 minutes. When beans are almost done, drain the sofrito oil through a colander into the beans and discard onion-garlic mixture. Add salt, cook over medium-low heat until thick., about 5-10 minutes longer. Remove from heat and sprinkle with cilantro.
Serves 2 cups
1 cup = 227 calories
*Add butter and cheese if desired
