Low Sodium Brazilian Farofa

Experience Brazil’s beloved side dish with a healthy twist in this Low Sodium Brazilian Farofa recipe! This version of the classic accompaniment swaps high-sodium ingredients for a naturally flavorful blend of toasted cassava flour, sautéed onion, garlic, and vibrant red bell pepper. Enhanced with the richness of unsalted butter, a hint of olive oil, and a garnish of fresh parsley, this savory dish is perfect for those looking to enjoy traditional Brazilian flavors without extra salt. Quick to prepare in just 30 minutes, this farofa is a versatile, gluten-free side that pairs beautifully with grilled meats, stews, or even as a topping for hearty soups. Perfect for health-conscious cooking, it’s a must-try for anyone seeking wholesome, global-inspired cuisine.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 6

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

Directions

Step 1

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.

Step 2

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.

Step 3

Add the minced garlic to the skillet and cook for another 1-2 minutes until fragrant, being careful not to let it burn.

Step 4

Mix in the finely diced red bell pepper and continue to cook until they are softened, about 4 minutes.

Step 5

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.

Step 6

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.

Step 7

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

Serving size	(456.2g)

Amount per serving	% Daily Value*
Calories	1218.7

Total Fat 39.8g	0%
Saturated Fat 16.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 62mg	0%
Sodium 49.4mg	0%
Total Carbohydrate 208.2g	0%
Dietary Fiber 7.9g	0%
Total Sugars 15.8g
Protein 6.5g	0%

Vitamin D 0IU	0%
Calcium 138.8mg	0%
Iron 4.8mg	0%
Potassium 1024.5mg	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: 29.4%

Protein: 2.1%

Carbs: 68.4%