Heart-Healthy Beans with Farofa

Savor the rich, wholesome flavors of "Heart-Healthy Beans with Farofa," a satisfying dish that combines tender black beans in a smoky, spiced vegetable medley with the irresistible crunch of golden, toasted cassava flour. Packed with plant-based protein and fiber, this Brazilian-inspired recipe is perfect for those looking to enjoy a nutritious yet indulgent meal. The sautéed onions, garlic, and red bell peppers are infused with smoked paprika and fresh tomatoes, creating a savory base for the beans, while the farofa—a buttery, nutty topping delicately spiked with parsley and spring onions—adds depth and texture. This heart-healthy, gluten-free recipe is ready in just over an hour, making it an excellent option for weeknight dinners or weekend gatherings. Perfectly balanced, wholesome, and utterly satisfying, this dish is sure to become a favorite in your home!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Peel and chop the onion and garlic finely. Chop the tomatoes and red bell pepper into small cubes.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

For the farofa, melt the butter or margarine in a separate skillet over medium heat. Add the remaining 1 tablespoon of olive oil.

Step 8

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.

Step 9

Chop the spring onions and parsley finely. Add them to the roasted cassava flour along with a pinch of salt. Mix well.

Step 10

Serve the beans hot, topped with fresh parsley, alongside a generous serving of farofa.

Nutrition Facts

Serving size	(2063.5g)

Amount per serving	% Daily Value*
Calories	1266.2

Total Fat 55.5g	0%
Saturated Fat 19.5g	0%
Polyunsaturated Fat 2.9g
Cholesterol 62mg	0%
Sodium 3035.5mg	0%
Total Carbohydrate 176.2g	0%
Dietary Fiber 26.7g	0%
Total Sugars 28.6g
Protein 22.4g	0%

Vitamin D 18IU	0%
Calcium 440.8mg	0%
Iron 10.5mg	0%
Potassium 2095.2mg	0%

*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: 38.6%

Protein: 6.9%

Carbs: 54.5%