Recipes · Brazilian · Main Courses
Baião de Dois
One serving has 571 kcal and 23 g protein, and at least a fifth of a woman's daily need of manganese (65%), folate (55%), thiamin (48%), phosphorus (47%), selenium (46%) and zinc (45%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (424 g)
- Difficulty: Medium
- Diets: Gluten-free
- Contains: beef, dairy
Ingredients
- 100 g Black-eyed peas, canned
- 70 g Rice, white, long-grain
- 25 g Beef, dried
- 25 g Onions, raw
- 4 g Garlic, raw
- 25 g Queso blanco
- 3 g Cilantro, fresh
- 12 g Vegetable oil
- 160 g Water
Method
- Soak the dried beef in water for 20 minutes to soften and remove excess salt, then drain, pat dry, and dice small.
- Heat the oil in a pot and fry the beef until lightly crisp, 4-5 minutes, then add the onion and garlic and sauté 3 minutes more.
- Stir in the black-eyed peas and rice, then add the water and bring to a boil.
- Cover, reduce to low heat, and cook 15-18 minutes until the rice is tender.
- Meanwhile, fry the queijo coalho cubes in a dry pan for 2-3 minutes until golden on each side.
- Fluff the rice and beans; the dried beef and cheese already season the dish well, so taste before adding extra salt, and serve topped with the grilled cheese and cilantro.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 571 kcal | 27% |
| Carbohydrates | 74.7 g | |
| Water | 301 mL | |
| Fiber | 4.8 g | 16% |
| Protein | 23.2 g | 48% |
| Tryptophan | 0.17 g | |
| Threonine | 0.66 g | |
| Isoleucine | 0.75 g | |
| Leucine | 1.4 g | |
| Lysine | 1.1 g | |
| Methionine | 0.38 g | |
| Cystine | 0.25 g | |
| Phenylalanine | 0.84 g | |
| Tyrosine | 0.56 g | |
| Valine | 0.9 g | |
| Histidine | 0.5 g | |
| Fat | 19.6 g | |
| Monounsaturated | 4.8 g | |
| Polyunsaturated | 7.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 5.8 g | |
| Trans-Fats | 0.3 g | |
| Cholesterol | 37.3 mg | |
| Calcium | 234 mg | 23% |
| Copper | 0.34 mg | 38% |
| Iron | 4.8 mg | 27% |
| Magnesium | 63.4 mg | 20% |
| Manganese | 1.2 mg | 65% |
| Phosphorus | 327 mg | 47% |
| Potassium | 411 mg | 9% |
| Selenium | 25.1 µg | 46% |
| Sodium | 1,179 mg | |
| Zinc | 3.6 mg | 45% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.22 mg | 20% |
| Niacin (vitamin B3) | 4.7 mg | 33% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.36 mg | 28% |
| Folate (vitamin B9) | 222 µg | 55% |
| Cobalamin (vitamin B12) | 0.84 µg | 35% |
| Choline | 10.8 mg | 3% |
| Vitamin A | 49.4 µg | 7% |
| Vitamin C | 6.6 mg | 9% |
| Vitamin D (D2 + D3) | 7 IU | 1% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 32.3 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.8 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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