Heart-Healthy Beans with Farofa
Celebrate vibrant flavors and wholesome nutrition with this Heart-Healthy Beans with Farofa recipe—a delicious fusion of Brazilian-inspired comfort food and wellness. Featuring tender black beans simmered with aromatic garlic, onions, and smoky paprika, this dish is packed with plant-based protein and rich, savory notes. Paired with golden, nutty farofa made from lightly toasted cassava flour, the crispy texture adds delightful contrast to the creamy beans. Enhanced by fresh parsley and spring onions, every bite is bursting with flavor while supporting heart health. Perfect for those seeking a healthy yet satisfying meal, this recipe is ideal for family dinners or meal prep. Simple to make and ready in just over an hour, Heart-Healthy Beans with Farofa is sure to become your go-to favorite for nourishing comfort food.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup black beans
- 4 cups water
- 2 tablespoons olive oil
- 1 medium onion
- 3 garlic cloves
- 2 bay leaves
- 2 medium tomatoes
- 1 red bell pepper
- 1 teaspoon smoked paprika
- 0.5 teaspoon black pepper
- 2 tablespoons parsley
- 1 cup cassava flour
- 1 teaspoon salt
- 2 tablespoons unsalted butter or heart-healthy margarine
- 2 spring onions
Instructions
Rinse the black beans thoroughly under running water. Place them in a large pot and add 4 cups of water. Bring to a boil over medium heat.
Peel and chop the onion and garlic finely. Chop the tomatoes and red bell pepper into small cubes.
Once the beans start boiling, reduce the heat to a simmer, add the bay leaves, and cover the pot. Cook for about 45 minutes or until the beans are tender.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chopped onions and garlic and sauté until the onions are translucent.
Add the chopped tomatoes and red bell pepper to the skillet. Stir in the smoked paprika and black pepper. Cook for 5-7 minutes, stirring occasionally, until the tomatoes break down.
Once the beans are cooked, drain any excess water. Add the sautéed vegetable mixture to the beans and stir well. Simmer for another 10 minutes to let the flavors meld together. Adjust salt to taste.
For the farofa, melt the butter or margarine in a separate skillet over medium heat. Add the remaining 1 tablespoon of olive oil.
Stir in the cassava flour and continue stirring constantly until the flour is golden brown and crispy, about 5-6 minutes. Be careful not to burn the flour.
Chop the spring onions and parsley finely. Add them to the roasted cassava flour along with a pinch of salt. Mix well.
Serve the beans hot, topped with fresh parsley, alongside a generous serving of farofa.
Nutrition Facts
Calories |
1266 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.5 g | 71% | |
| Saturated Fat | 19.5 g | 98% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 3036 mg | 132% | |
| Total Carbohydrate | 176.2 g | 64% | |
| Dietary Fiber | 26.7 g | 95% | |
| Total Sugars | 28.6 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 441 mg | 34% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 2095 mg | 45% | |
*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.
