Low Sodium Brazilian Farofa
Discover the flavorful essence of Brazil with this Low Sodium Brazilian Farofa, a nutritious and heart-healthy twist on the traditional side dish. Made with toasted cassava flour (farinha de mandioca) and infused with the vibrant flavors of sautéed onions, garlic, and red bell pepper, it’s finished with a touch of fresh parsley and black pepper for a fragrant, savory bite. This recipe is perfect for those looking to reduce sodium without sacrificing taste, as it relies on wholesome ingredients and clever seasoning for its rich, satisfying flavor. Simple to prepare in just 30 minutes, this farofa serves beautifully alongside grilled meats, roasted vegetables, or bean-based dishes, making it a versatile and gluten-free accompaniment for any meal.
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Recipe Information
Ingredients
- 2 cups cassava flour (farinha de mandioca)
- 2 tablespoons unsalted butter
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 0.5 red bell pepper, finely diced
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoon ground black pepper
Instructions
Heat a large, dry skillet over medium heat. Add the cassava flour and toast it evenly, stirring frequently, until it becomes golden brown and fragrant, about 5-7 minutes. Be careful not to let the flour burn. Once toasted, transfer it to a bowl and set aside.
In the same skillet, melt the unsalted butter with the olive oil over medium heat. Add the finely chopped onion and cook until it becomes translucent, about 3-4 minutes.
Add the minced garlic to the skillet and cook for another 1-2 minutes until fragrant, being careful not to let it burn.
Mix in the finely diced red bell pepper and continue to cook until they are softened, about 4 minutes.
Return the toasted cassava flour to the skillet. Stir well to combine the ingredients, ensuring the flour is evenly coated with the butter and oil mixture.
Add the chopped parsley and ground black pepper, stirring everything together until well-combined. Taste and adjust seasoning if needed, keeping in mind to maintain a low sodium content.
Remove the farofa from the heat and transfer to a serving dish. Serve warm or at room temperature alongside your favorite main dishes.
Nutrition Facts
Calories |
1219 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.8 g | 51% | |
| Saturated Fat | 16.7 g | 84% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 49 mg | 2% | |
| Total Carbohydrate | 208.2 g | 76% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 15.8 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1024 mg | 22% | |
*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.
