July 7, 2020
Brazillian Black Bean & Rice Salad
This tasty Brazilian salad is inspired by arguably the country’s most famous dish, Feijoada. Black beans with rice is an authentic Brazilian combination, and it’s the perfect backdrop for lovely, lime drizzled wedges of smooth avocado. Bon apetite! Ingredients
Ingredients
- 1 bunch coriander
- 1 red onion
- 1 clove garlic
- 1 long red chilli
- 1 tin black beans
- 1 punnet cherry tomatoes
- 1 lime
- 1 avocado
- ¾ cup basmati rice
- 3 cup water
- 1 tsp butter – use dairy free for vegan option
- 1 tbs olive oil
METHOD
- To prepare the ingredients, rinse the basmati rice. Finely chop the coriander and red onion. Peel and crush the garlic. Finely slice the long red chilli, halve the cherry tomatoes, and slice the avocado. Drain and rinse the black beans, and juice the lime.
- Place the basmati rice and the water in a medium saucepan and bring to the boil over a high heat. Reduce the heat to medium and simmer, uncovered, for 8-10 minutes or until the basmati rice is soft. Drain. Transfer to a large bowl and stir through the butter and half of the coriander. Season to taste with salt and pepper.
- Meanwhile, heat half of the olive oil in a medium frying pan. Add the red onion and cook for 3 minutes or until soft. Add the garlic and half of the long red chilli and cook for 1 minute, or until fragrant. Add the black beans and cook, stirring, for 1-2 minutes or until heated through. Transfer to the basmati rice with the cherry tomatoes. Season to taste with salt and pepper. Toss well.
- In a small bowl combine the lime juice, remaining coriander, remaining long red chilli and the remaining olive oil.
- To serve, divide the basmati rice and black bean salad between plates. Top with the avocado slices and drizzle with the salsa. Dig in.
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Ingredients 700 g grass-fed beef strips (sirloin, flank, or rump steak) 4 large portobello mushrooms (approx. 400 g total) 8 medium carrots, peeled and halved lengthwise (about 600 g) 2 bunches broccolini (approx. 400 g) 6½ tbsp olive oil total (≈ 97 mL) (2 tbsp for beef + 2 tbsp for mushrooms + 1½ tbsp for carrots + 1 tbsp for broccolini) 1 tbsp butter (14 g) 2 cloves garlic, minced (6 g) 1 tbsp fresh rosemary or thyme, chopped (optional) 2 tsp salt total (≈ 12 g) (½ tsp for beef + ½ tsp for mushrooms + ½ tsp for carrots + ½ tsp for broccolini) 1¼ tsp black pepper total (≈ 5 g) 1 tbsp balsamic vinegar (optional, 15 mL) 1 tsp honey or maple syrup (optional, 7 g) Instructions 1. Roast the carrots and mushrooms Preheat the oven to 200°C (400°F) . Line a baking tray with parchment paper. Toss carrots with olive oil, salt, pepper, and honey/maple syrup if using. Spread on half of the tray. Place the portobello mushrooms on the other half, drizzle with olive oil and balsamic (if using), and season with salt and pepper. Roast for 25–30 minutes , turning once halfway through. Mushrooms should be tender and juicy; carrots caramelized and golden. 2. Grill the beef While vegetables roast, heat a grill pan or barbecue over high heat . Toss beef strips with olive oil, garlic, herbs, salt, and pepper. Grill for 2–3 minutes per side , or until cooked to your liking (medium-rare to medium recommended). Rest for a few minutes before serving to keep tender and juicy. 3. Steam and fry the broccolini Bring a small pot of water to a boil, and lightly steam broccolini for 2–3 minutes until bright green. Drain well. Heat butter and olive oil in a frying pan over medium-high heat . Add the broccolini and sauté for 2–3 minutes , seasoning with salt and pepper until slightly crisp on the edges. 4. Serve Plate each portion with a serving of grilled beef strips, a whole roasted mushroom, a few roasted carrots, and a generous side of buttery broccolini. Drizzle any beef or mushroom juices over the top for extra flavor. Optional Garnish Sprinkle with fresh parsley or thyme before serving. Add a squeeze of lemon over the broccolini for brightness. Nutrition and Cooking Times Serves: 4 | Prep time: 15 minutes | Cook time: 30–35 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 39g | Fat: 28g | Carbohydrates: 15g
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