Black Eyed Beans Dumplings (inspired by the traditional Brazilian dish “Acaraj”)

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Portfolio Diet Score: 4 points per serving

  • Plant Protein: 2.5 points
  • Oils (MUFAs): 1.5 points

Nutrition Information

Calories494 kcalMonounsaturated Fat11.5 g
Protein24.8 gPolyunsaturated Fat3.2 g
Bean Protein20.7 gTotal Carbohydrate61.3 g
Soy Protein3 gDietary Fibre10 g
Fat18.1 gViscous Fibre0 g
Saturated Fat2.6 g
(1 serving – 350 g): 1/4 recipe

Black Eyed Beans Dumplings (inspired by the traditional Brazilian dish “Acaraj”)

Difficulty: Intermediate Prep Time 15 min Cook Time 40 min Total Time 55 mins Servings: 4 Calories: 494 kcal (per serving)

Description

Portfolio Diet Score: 4 points per serving

  • Plant Protein: 2.5 points
  • Oils (MUFAs): 1.5 points

Ingredients

Acarajé Dough

Acarajé Filling

Instructions

  1. Leave beans soaking overnight. Drain and rinse when ready to start.

  2. Pre-heat the oven to 375°F and set all filling ingredients out of the fridge to achieve room temperature.

  3. Place beans on a cloth and rub it vigorously to remove the skin. Put it underwater and remove the skin.

  4. Put the beans in a blender with the water, chickpea flour, half of the onion, hot sauce, garlic, 3 tbsp olive oil, salt, pepper, and baking powder. Blend until completely incorporated (1-2 minutes).

  5. Heavily grease with olive oil ceramic or non-stick ramekins, or small containers of around 7-9 ounces, and fill with 1⁄4 of the mixture. The ramekins must be filled close to the top. Bake in the pre-heated oven at 375°F for 35 minutes or until golden brown and dry inside.

  6. In a medium sized bowl, mix the crumbled silken tofu with the tomatoes, remaining onion, vinegar, 1 tbsp olive oil, cumin, and cilantro.

  7. Remove the dumpling from baking container by releasing the sides first, then with a spatula remove the dumpling from the bottom carefully.

  8. Put the dough on a flat surface and flatten it with bare hands until desired thickness. Fill in the dumpling with the tofu and tomato mixture and fold the sides to achieve a taco format. Enjoy!

Note

  • Use a toothpick to check if the dough is ready while baking.
Keywords: Plant Protein, Oils (MUFAs)

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