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La Bandera Dominicana [Recipe + Video] Dominican Lunch Meal
La Bandera Dominicana, or “The Dominican Flag”, is also what Dominicans call the national standard lunchtime dish of rice, beans and meat.
Course
Lunch
Cuisine
Dominican
Keyword
dominican bandera dish, dominican republic national dish, republica dominicana flag, the dominican flag lunch
Prep Time
30
minutes
minutes
Cook Time
1
hour
hour
30
minutes
minutes
Total Time
2
hours
hours
Servings
4
servings
Calories
1881
kcal
Author
Clara Gonzalez
Ingredients
Arroz Blanco
5
tablespoons
vegetable oil
1¼
teaspoon
salt
4
cups
rice
Habichuelas Guisadas
2
cups
dry beans
(pinto, cranberry, or red kidney beans
1
tablespoon
olive oil
1
oregano (dry, ground)
1
bell pepper
chopped
1
small red onion
cut into four quarters
2
cloves
garlic
crushed
1
cup
diced auyama (kabocha squash)
(West Indies pumpkin)
1
cup
tomato sauce
leaves from a celery stalk
chopped (optional)
4
sprigs
thyme
(optional)
½
teaspoon
chopped fresh cilantro
1
teaspoon
salt
(or more, to taste)
Pollo Guisado
2
lbs
chicken
[0.9 kg] cut into small pieces
2
limes
cut into halves
¼
teaspoon
oregano (dry, ground)
1
small red onion
chopped into fine strips or eighths
½
cup
chopped celery
(optional)
1
teaspoon
salt
(more may be necessary)
½
teaspoon
mashed garlic
2
tablespoons
vegetable oil
(corn, canola or peanut)
1
teaspoon
sugar (white, granulated)
2
cups
water
4
plum tomato
cut into quarters
2
green bell
or cubanela (cubanelle) peppers
¼
cup
pitted green olives
cut into halves (optional)
1
cup
tomato sauce
Bunch
fresh coriander leaves
¼
teaspoon
pepper (freshly-cracked, or ground)
Ensalada Verde
2
tomato
diced or sliced
½
lettuce
(or ¼ cabbage chopped finely)
1
cucumber
sliced or diced
1
bell pepper
cut into thin strips
1
small red onion
cut into thin slices (optional)
1
beetroot
boiled and sliced (optional)
3
tablespoons
fruit vinegar
3
tablespoons
olive oil
1
teaspoon
salt
(or more, to taste)
Instructions
1. Arroz Blanco
Here's the
video and instructions for Arroz blanco
.
2. Habichuelas Guisadas
Here's the
video and instructions for Habichuelas guisadas
.
3. Pollo Guisado
Here's the
video and instructions for Pollo guisado
.
4. Ensalada Verde
Here's the
Ensalada verde video and instructions
.
Video
Notes
Nutrition calculation is a rough approximation.
Nutrition
Calories:
1881
kcal
|
Carbohydrates:
206
g
|
Protein:
67
g
|
Fat:
87
g
|
Saturated Fat:
23
g
|
Cholesterol:
161
mg
|
Sodium:
3335
mg
|
Potassium:
2641
mg
|
Fiber:
20
g
|
Sugar:
22
g
|
Vitamin A:
6103
IU
|
Vitamin C:
194
mg
|
Calcium:
235
mg
|
Iron:
11
mg