- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 160 kcal
Quick summary
“Beans with vegetables enrich the daily cooked beans with the sweetness of carrots, the lightness of zucchini, and the vibrant color of red bell pepper. It is a nutritious, balanced, and practical preparation to increase vegetable consumption in daily meals.”
What you need to know
- The sauté in stages respects the cooking point of the firmer carrot and the more delicate zucchini.
- The gentle 15-minute cooking allows the bean broth to absorb the sugars and aromas of the vegetables.
- The finishing with fresh parsley adds a herbal aroma that breaks the density of the bean broth.
Ingredients
Main
- 2 cups cooked beans
- 1 medium carrot, diced
- 1 zucchini, diced
- 1 red bell pepper, chopped
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt to taste
- Black pepper to taste
- Chopped parsley to taste
Instructions
Principal
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic, sautéing until golden.
- Add the chopped carrot and cook for 5 minutes.
- Add the zucchini and bell pepper, and cook for another 5 minutes.
- Incorporate the cooked beans and mix well.
- Adjust the salt and black pepper to taste.
- Let it cook over low heat for about 15 minutes, stirring occasionally.
- Finish with chopped parsley before serving.
Chef's tips
- Chop the carrot into cubes smaller than 1 centimeter so it cooks at the same time as the zucchini and bell pepper.
- Mash a ladle of beans against the side of the pot to thicken the broth naturally during boiling.
- Add zucchini only after carrot has started cooking to prevent it from getting mushy and releasing excess water.
Variations
- Add torn collard green leaves or fresh spinach in the last 3 minutes of cooking to raise the iron content.
- Add a coffee spoon of ground cumin and a pinch of smoked paprika for a rustic touch to the broth.
- Fold in grilled queijo coalho cubes or smoked tofu when turning off the heat for a complete vegetarian dish.
Substitutions
- The carioca beans can be replaced by black beans, black-eyed peas, or red beans cooked.
- Zucchini can be substituted with finely diced chayote, kabocha squash, or sliced okra.
- Red bell pepper can be replaced with sweet yellow bell pepper or chopped ripe tomatoes without seeds.
How to store
Keep the beans with vegetables in an airtight container under refrigeration for up to 4 days. The broth becomes denser in the refrigerator; when reheating over low heat, add half a cup of filtered water to recover the original fluidity.
Can it be frozen?
Can freeze for up to 2 months in closed freezer containers; the zucchini will be a little softer after thawing, enriching the broth. Reheat directly in the boiling pan for a few minutes before serving.
What to serve with
It's the classic side dish to compose the plate with fluffy white or brown rice, garlic farofa, and sautéed collard greens. It also pairs well with lean pork chops, grilled chicken fillets, or soft-boiled fried eggs.
Frequently asked questions
Do I need to peel the carrot and zucchini?
Não é necessário; sanitize the peels well, as they concentrate fibers and help retain the shape of the cubes when boiling.
Should the vegetables be very soft or al dente?
Ideally, they should be soft to the bite but maintain the visible cubic shape, without falling apart in the broth.
Can I use beans that were already frozen to make the recipe?
Yes, thaw the bean grains with the broth and pour into the pot as soon as the vegetables are slightly soft.
How to prevent the bean broth from burning at the bottom of the pot?
Keep the flame low during the final 15 minutes and stir the bottom with a wooden spoon every 3 minutes.
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