Brazilian Style Black Bean Stew and Cauliflower Rice

Brazilian Style Black Bean Stew and Cauliflower Rice

If springtime had an official chili recipe, this would be it. Our Brazilian Style Black Beans and Rice is packed with fresh vegetables and bright citrus flavor for a hearty plant-based meal that’s easy on the wallet and even easier to make. A generous low-fat serving is under 170 calories and packed with fiber, protein, calcium, and vitamins A and C.

Our one caution with any bean-based recipe is sodium. Use homemade black beans for total sodium control or choose a canned brand that is reduced sodium. It’s important to compare labels. Bush’s “reduced sodium” black beans still contained a whopping 240mg sodium per serving compared to Simply Nature (Aldi) brand, at just 85mg sodium per serving. End PSA.

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Brazilian Style Black Bean Stew and Cauliflower Rice

Brazilian Style Black Bean Stew and Cauliflower Rice

  • Author: Fresh. Out.
  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45 minutes
  • Yield: Serves 10 1x
  • Category: Entree
  • Method: Oven roasting and Stove Top
  • Cuisine: Vegan, Plant-Based

Description

Brazilian Style Black Bean Stew and Cauliflower Rice


Scale

Ingredients

  • 9 cups cauliflower rice or cilantro-lime cauliflower rice
  • 3 large garlic cloves, minced
  • 2 medium carrots, peeled and chopped
  • 2 15-ounce cans low sodium black beans or 3 cups cooked unseasoned homemade black beans plus 1/2 cup reserved liquid*
  • 1 14.5-ounce can fire roasted tomatoes with liquid (unseasoned)
  • 1 medium sweet potato, small bite diced (about 2 cups)
  • 1 medium yellow onion, diced
  • 1 large rib celery, diced
  • 1 red, yellow, or orange bell pepper, seeded and chopped
  • 1/2 cup fresh cilantro, packed, large stems removed
  • 1/3 cup freshly squeezed orange juice 
  • 1/2 cup water, divided
  • 1 tbsp tsp extra virgin olive oil, divided
  • 1 1/2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1/8 tsp chipotle chile powder (more if you like it hot)
  • 1/4 to 1/2 tsp salt (depending on beans)
  • 1/4 tsp ground black pepper
  • Serving options: Lime wedges, fresh cilantro, avocado slices.

Instructions

  1. Preheat oven to 425 degrees F and set rack to top position. Line a rimmed baking sheet with foil. 
  2. Peel and dice the sweet potato into small bite-sized pieces. Combine salt and pepper in a small bowl. Add the diced sweet potato and half of the oil to a medium bowl and toss to coat. Sprinkle with half the salt and pepper and toss again. Transfer to the prepared baking sheet and roast for 12-15 minutes, until barely fork tender. 
  3. To the small bowl with the salt and pepper, add the chipotle chile powder (this is ground chipotle peppers, not chili powder), cumin, and coriander. Combine well. Rinse and drain one can of beans and set aside. 
  4. While potatoes are roasting, prep all other vegetables and chop the cilantro (after measuring).  
  5. When the potatoes are on their final 5 minutes, add remaining oil to a large soup pot and heat over medium heat. Add the onion, stir, and cook for about 5 minutes, stirring as needed. Add the celery and carrot and cook another 5 minutes. Carefully transfer the roasted sweet potatoes into the pot and stir. Add the garlic and cook until fragrant, 1-2 minutes. 
  6. Add 1/4 cup water to the pot to deglaze and scrape the bottom. Add the tomatoes and use remaining 1/4 cup water to swish out the can, then add to the pot. Add the spice mixture, orange juice, bell pepper, and cilantro, and stir. 
  7. Gently fold in the rinsed beans and the second can of beans including liquid, stirring just enough to combine. Cover and reduce heat to medium-low. Cook covered for 15-20 minutes, stirring every 5 minutes. It will appear as though there is too much liquid – that’s okay. Cook a final 5 minutes uncovered (the liquid that doesn’t evaporate will thicken quite a bit at this time).
  8. Serve over plain or cilantro-lime cauliflower rice with lime wedges and fresh cilantro. Top with avocado slices, if desired.

Notes

Refrigerate in an airtight container up to 5 days. 

Nutrition Estimate Per Serving (10 SERVINGS/RECIPE) – Calories: 163.1, Sugar: 6.5g, Sodium*: 243.2g, Fat: 1.3g, Saturated Fat: .1g, Cholesterol: 0mg, Carbohydrates: 29g total/18.6g net, Fiber: 6.5g, Protein: 7.6g, Vitamin A: 118.7%, Vitamin C: 48.2%, Calcium: 35.8%, Iron: 8.9% (based on 2,000 calorie diet). *Calculated using Simply Nature Black Beans (Aldi).

Keywords: BRAZILIAN BLACK BEANS, BRAZILIAN BLACK BEAN STEW, VEGAN, PLANT-BASED, PLANTBASED, VEGETARIAN, LOW-FAT, GRAIN-FREE, GLUTEN-FREE, CAULIFLOWER RICE, BLACK BEANS, HEALTHY MEALS, WEEKNIGHT DINNERS, BUDGET RECIPES, MEATLESS, HIGH FIBER, HIGH PROTEIN

BRAZILIAN STYLE BLACK BEAN STEW AND CAULIFLOWER RICE
BRAZILIAN STYLE BLACK BEAN STEW & CAULIFLOWER RICE

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