Soy-Free Beans with Farofa
Experience the vibrant flavors of Brazilian-inspired cuisine with this hearty Soy-Free Beans with Farofa recipe, a gluten-free and nutrient-packed dish perfect for any occasion. Featuring tender black beans simmered with aromatic bay leaves, onion, garlic, and a hint of smoked paprika, this recipe delivers robust and comforting flavors. The highlight is the crispy, golden farofa—a traditional toasted cassava flour blend infused with savoriness from onions, garlic, and optional red pepper flakes for a touch of heat. Quick to prepare yet deeply satisfying, this dish is a wholesome, plant-based delight. Garnish with fresh parsley for a delightful finishing touch, and enjoy as a stand-alone meal or pair it with your favorite sides. Healthy, soy-free, and flavorful—this recipe is sure to become a new favorite in your kitchen.
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Recipe Information
Ingredients
- 1 cup Dried black beans
- 4 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 3 large Garlic cloves, minced
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 Bay leaves
- 1 teaspoon Smoked paprika
- 1 cup Cassava flour
- 0.25 teaspoon Red pepper flakes (optional)
- 0.25 cup Chopped fresh parsley
Instructions
Rinse and drain the dried black beans. Set them aside.
In a large pot, bring 4 cups of water to a boil. Add the beans, bay leaves, and half the salt. Reduce the heat to low and simmer for about 1 hour, or until the beans are tender. Stir occasionally and add more water if necessary to keep the beans submerged.
While the beans are cooking, prepare the farofa. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Add 2 cloves of minced garlic to the skillet and sauté for another 2 minutes. Stir in the smoked paprika and red pepper flakes (if using).
Add the cassava flour to the onion and garlic mixture. Stir continuously until the flour is toasted and golden brown. This should take about 5-7 minutes. Season with a pinch of salt and set aside.
Once the beans are tender, heat the remaining tablespoon of olive oil in a small skillet over medium heat. Add the remaining garlic and cook until fragrant, about 1 minute.
Stir the garlic mixture into the beans along with the rest of the salt, black pepper, and additional seasonings as desired.
Serve the cooked beans in bowls, topping each with a generous spoonful of farofa and a sprinkle of chopped fresh parsley. Enjoy!
Nutrition Facts
Calories |
986 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.5 g | 39% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2854 mg | 124% | |
| Total Carbohydrate | 158.1 g | 57% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 10.1 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 299 mg | 23% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 1593 mg | 34% | |
*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.
