Portfolio Diet Score: 4 points per serving
- Plant Protein: 2.5 points
- Oils (MUFAs): 1.5 points
Nutrition Information
| Calories | 494 kcal | Monounsaturated Fat | 11.5 g |
| Protein | 24.8 g | Polyunsaturated Fat | 3.2 g |
| Bean Protein | 20.7 g | Total Carbohydrate | 61.3 g |
| Soy Protein | 3 g | Dietary Fibre | 10 g |
| Fat | 18.1 g | Viscous Fibre | 0 g |
| Saturated Fat | 2.6 g |
Black Eyed Beans Dumplings (inspired by the traditional Brazilian dish “Acaraj”)
Description
Portfolio Diet Score: 4 points per serving
- Plant Protein: 2.5 points
- Oils (MUFAs): 1.5 points
Ingredients
Acarajé Dough
Acarajé Filling
Instructions
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Leave beans soaking overnight. Drain and rinse when ready to start.
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Pre-heat the oven to 375°F and set all filling ingredients out of the fridge to achieve room temperature.
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Place beans on a cloth and rub it vigorously to remove the skin. Put it underwater and remove the skin.
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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).
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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.
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In a medium sized bowl, mix the crumbled silken tofu with the tomatoes, remaining onion, vinegar, 1 tbsp olive oil, cumin, and cilantro.
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Remove the dumpling from baking container by releasing the sides first, then with a spatula remove the dumpling from the bottom carefully.
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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.
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