From 1 yearLunch and dinnerUnder review by our nutritionist
Mild Brazilian tropeiro beans with collard greens and egg
The classic bean dish from Minas Gerais without bacon, without sausage and without salt in the pan: just beans with collard greens, egg and toasted cassava flour. It brings together the iron from the beans and the greens in a dish the whole family eats.
- Difficulty
- 3 out of 5
- Ingredients
- 2 out of 5
- Time
- 2 out of 5, 20 min20 min
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Makes 4 servings (toddler and family) Contains: egg
Ingredients
- 2 cups cooked pinto beans with no salt, drained (save a little of the broth)
- 2 eggs
- 3 collard green leaves (or kale)
- ½ cup toasted cassava flour (farinha de mandioca), found in Latin markets
- 1 onion, chopped, and 2 garlic cloves, crushed
- 1 tbsp olive oil
- chopped parsley and green onions, to taste
How to make
- 1Sauté the onion and garlic in the olive oil. Add the beaten eggs and stir until fully cooked, with no runny parts.
- 2Remove the stem from the collard greens, cut them into very thin strips and sauté for 3 minutes, until wilted.
- 3Add the beans and 3 tbsp of the broth and stir for 2 minutes.
- 4Turn off the heat and sprinkle in the flour little by little, stirring, until the tropeiro is moist and loose. Add the herbs and serve with rice.
Tips
- Moist, never dry: flour that is too dry can be a choking risk. If it gets dry, add more broth.
- No salt in the pan: the adults salt their own plates.
- Texture (1 to 2 years): very thin greens and soft little pieces of egg, easy to chew.
- Storage: 2 days in the fridge. Reheat with a little water.
Why it's good for baby
- Beans: have protein, fiber, zinc and iron. Iron prevents anemia, which harms development and learning, and fruit at the same meal helps the body absorb it. Careful: soak them and discard the soaking water before cooking: it reduces gas.
- Collard greens: are a source of vitamin A, which supports the immune system and vision, and have vitamin C and calcium, which helps build bones.
- Egg: is rich in choline, a nutrient involved in brain development and memory, and a great source of protein and zinc. Careful: always well cooked, with firm yolk and white. It can cause allergy, but there's no need to wait: it can start at 6 months.
Sources: Brazilian Ministry of Health · TACO food table (Unicamp) · NIH Office of Dietary Supplements · NHS (UK) · Brazilian Society of Pediatrics · Dietary Guidelines for Americans. Always talk to your baby's pediatrician or nutritionist.