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smoky brazilian black bean stew with crispy garlic farofa

smoky brazilian black bean stew with crispy garlic farofa

👨‍🍳 Chefy Tip: Salt the beans as soon as they hit the pot — the oil carrying the garlic needs to be hot enough that the garlic sizzles the second it touches it, not before. Broccoli goes straight from dry pan to lime juice and avocado — the acidity cuts whatever bitterness the char left behind.

Serves
4
Prep
15 min
Cook
45 min
Difficulty
Intermediate
Cost
Budget-Friendly
Calories
330
Carbs
45g
Protein
15g
Fat
12g

Flavor Profile

🍲 Smoky and savory from the black beans
🧄 Crispy and garlicky from the farofa
🥦 Earthy and charred from the broccoli
🥑 Creamy and refreshing from the avocado
🌶️ Slightly spicy from the chili flakes

Ingredients

🍲 2 cups black beans, soaked and drained
🧄 4 cloves garlic, minced
🥦 2 cups broccoli florets
🥑 1 avocado, sliced
🌶️ 1 tsp chili flakes
🍋 Juice of 1 lime
🧴 2 tbsp olive oil
🌿 1 tbsp cumin
🧂 Salt and pepper to taste
🥖 1 cup farofa (toasted cassava flour)

Instructions

01

Heat olive oil in a large pot and sauté garlic until fragrant. Add black beans, cumin, chili flakes, salt, and pepper.

02

Add 4 cups water or vegetable broth. Bring to a boil then simmer 30-40 minutes until beans are tender. While stew simmers, char broccoli in a hot dry pan 5-7 minutes.

03

Toast cassava flour in a little olive oil until golden and crispy, about 5 minutes. Serve stew topped with farofa, charred broccoli, and sliced avocado.

🧬 Food Science

Black beans are rich in fiber and protein, making them an excellent choice for digestive health and supporting a healthy gut microbiome. Avocados provide heart-healthy fats that contribute to brain health and longevity.

Pair It

🥂 Pair with a cold coconut water or a chilled white wine.
🍽️ Pair with steamed rice or roasted sweet potatoes for a complete Brazilian spread.