Brazil · Plant-based · No. 132
Brazilian Black Bean & Rice Bowl
A single portion of Brazilian cooking, ready in 26 minutes. Vegan. About 710 kcal and 24 g protein.
Per portion
710kcal
24 gProtein
109 gCarbs
18 gFat
Calories from protein 14%, carbs 63%, fat 23%. Estimated from the ingredients.
Roughly £1.20 a portion.
Vegan
Method
- 1
Cook the rice according to the packet instructions.
- 2
Fry the onion in a splash of oil with a pinch of salt over medium heat for 8 minutes until soft, adding the garlic and cumin for the last minute.
- 3
Add the black beans, bay leaf, ½ tsp salt and a splash of water, and simmer for 6–7 minutes, mashing some of the beans for a thicker sauce.
- 4
Taste and season with salt and black pepper, then serve over the rice with the orange segments and coriander.
Cook's notes
- Sizes. Vegetables, fruit and eggs are medium unless the recipe says otherwise. A tin is a standard 400g tin.
- Dairy. Salted or unsalted butter both work; with salted, go easy on any extra salt. Use full-fat soured cream, crème fraîche and yoghurt in anything hot, as low-fat versions split.
- Stock. A cube or pot made up as the packet says. Cubes are salty, so taste before adding more salt.
- Heat. Medium means a gentle sizzle, not spitting. High means the oil shimmers before the food goes in. A simmer is a few lazy bubbles, not a rolling boil. Leave the lid off unless the recipe says to cover.
- Pans. A small saucepan is about 16cm and a frying pan about 24cm. Sauces reduce faster in a wider pan, so go by how it looks rather than the clock.
- Doneness. Chicken and turkey should reach 75°C in the thickest part, pork 65 to 70°C, and beef steak 55°C for medium-rare. Rest steaks and chops for a few minutes before slicing.
- Finishing. Taste before serving. Most dishes want a pinch more salt, and a squeeze of lemon or a splash of vinegar lifts anything rich.
- Leftovers. Cool quickly, cover and keep in the fridge for up to 2 days, then reheat until piping hot. Cooked rice keeps for 1 day and should only be reheated once.
solosupper.co.uk/recipes/brazilian-black-bean-and-rice-bowl/
