Heart-Healthy Ropa Vieja

Savor the vibrant flavors of Cuba with this Heart-Healthy Ropa Vieja—a lighter take on the traditional shredded beef dish. Made with lean flank steak, heart-friendly olive oil, and a medley of colorful bell peppers, this recipe delivers bold taste while staying mindful of your well-being. The rich sauce, simmered with tomato paste, low-sodium beef broth, and a blend of aromatic spices like cumin, smoked paprika, and oregano, perfectly complements the tender, slow-cooked beef. Black olives, capers, and a fresh cilantro garnish add a briny and herbaceous finish. Ready in just a few simple steps, this low-sodium and nutrient-packed version pairs beautifully with brown rice or quinoa, creating a wholesome, satisfying meal that’s perfect for a family dinner or entertaining guests.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:150 mins

Total Time:170 mins

Servings: 6

Ingredients

• 1.5 pounds lean flank steak
• 2 tablespoons olive oil
• 1 large onion, thinly sliced
• 1 large red bell pepper, thinly sliced
• 1 large green bell pepper, thinly sliced
• 4 garlic cloves, minced
• 2 tablespoons tomato paste
• 14.5 ounces canned diced tomatoes, no salt added
• 1 cup low-sodium beef broth
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• 1 bay leaf
• 0.5 cup black olives, sliced
• 2 tablespoons capers
• 0.25 cup fresh cilantro, chopped
• 0.5 teaspoon freshly ground black pepper
• 1 teaspoon salt

Directions

Step 1

In a large pot, bring 8 cups of water to a boil. Add the flank steak and reduce heat to a simmer. Cover and cook for about 1 hour or until the meat is tender and easily shredded.

Step 2

Remove the steak from the pot and allow it to cool slightly; remove any fat and shred the beef using two forks.

Step 3

In a large, heavy skillet, heat olive oil over medium heat. Add the onion, red and green bell peppers, and sauté until the onions start to caramelize, about 8 minutes.

Step 4

Add minced garlic to the skillet and cook for another 1 minute until fragrant.

Step 5

Stir in the tomato paste, cooking for about 2 minutes to develop its flavor.

Step 6

Add diced tomatoes, beef broth, cumin, oregano, smoked paprika, and bay leaf. Stir well to combine.

Step 7

Return the shredded beef to the skillet, stirring to coat the meat evenly with the sauce. Season with salt and pepper.

Step 8

Cover the skillet and let the mixture simmer over low heat for about 1 additional hour, stirring occasionally, until the flavors have melded and the mixture has thickened slightly.

Step 9

Add sliced black olives and capers, stir, and allow to cook for another 10 minutes uncovered.

Step 10

Remove the bay leaf, then garnish with fresh cilantro before serving.

Step 11

Serve hot. This dish pairs beautifully with a side of brown rice or quinoa for an added heart-healthy boost.

Nutrition Facts

Serving size	2101.1 grams (2101.1g)

Amount per serving	% Daily Value*
Calories	2087

Total Fat 106.50g	137%
Saturated Fat 29.00g	145%
Polyunsaturated Fat 2.70g
Cholesterol 476mg	159%
Sodium 4274mg	186%
Total Carbohydrate 77.90g	28%
Dietary Fiber 24.90g	89%
Total Sugars 36.70g
Protein 206.40g	413%

Vitamin D 0IU	0%
Calcium 292mg	22%
Iron 30mg	166%
Potassium 5155mg	110%

*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.

Source of Calories

Fat: 45.7%

Protein: 39.4%

Carbs: 14.9%