Tutu de Feijão

Tutu de Feijão is a hearty Brazilian dish made with mashed black beans, served with a rich sauté of vegetables and seasoned with traditional spices. This flavorful high-protein meal is perfect for a nutritious lunch, packed with fiber and essential nutrients.

Ingredients

• Black beans - 200 grams (cooked)
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Smoked paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Chopped parsley - 2 tablespoons
• Cooked brown rice - 150 grams
• Sautéed kale or collard greens - 100 grams

Steps

1. In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing until softened and translucent, about 5 minutes.
2. Add the cooked black beans to the skillet and mash them gently with a fork or potato masher until a thick paste forms.
3. Stir in the smoked paprika, cumin, salt, and black pepper. Cook for an additional 5-7 minutes, stirring occasionally, until heated through.
4. Meanwhile, prepare the brown rice according to package instructions.
5. Once the bean mixture is ready, stir in the chopped parsley and remove from heat.
6. Serve the mashed black beans over a bed of brown rice, topped with sautéed kale or collard greens.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, promoting digestive health.

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