Moro de Habichuelas
Moro de Habichuelas is a beloved one-pot rice and beans dish, a staple of Dominican cuisine. It features long-grain rice cooked together with red or black beans, sofrito (a flavor base of peppers, onions, and garlic), and seasonings like oregano and cumin, often with a touch of tomato paste. It's a hearty, comforting meal served as a main or side dish throughout the Caribbean.
🍽️ Nutrition at a glance
This dish is a well-balanced source of complex carbohydrates from the rice and plant-based protein and fiber from the beans. A typical serving provides a good mix of nutrients, including iron and folate, and generally falls in the 300-400 calorie range, depending on portion size and added fats.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 5 g |
| Fiber | 9 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 3.5 mg |
| Folate | 120 mcg |
| Magnesium | 65 mg |
| Phosphorus | 180 mg |
| Potassium | 450 mg |
| Thiamin (B1) | 0.3 mg |
| Niacin (B3) | 2.5 mg |
| Zinc | 1.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Moro de Habichuelas is a cornerstone of Dominican 'comida criolla' (creole food), representing the island's African, Spanish, and Taíno culinary heritage. Nutritionally, the combination of rice and beans creates a complete protein, making it a traditionally important and affordable meatless meal.
