Sofrito Beef, Beans, and Rice

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Here’s a recipe of Latin influence that the whole family can enjoy. DYK that by combining the beef with beans, the meat boosts absorption of the non-heme iron from the beans – that’s a doubled-up iron benefit from beef: heme iron + better absorption of non-heme iron (by 150%!!).

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Sofrito Beef, Beans, and Rice

  • Author: Nita and Jess
  • Prep Time: 10 minutes
  • Cook Time: 20 to 25 minutes
  • Total Time: 43 minute
  • Yield: 8 cups

Ingredients

1 lb (500 g) Ground Beef

½ cup (125 mL) EACH finely diced sweet pepper and onion

2 cloves garlic, minced

½ tsp (2 mL) EACH sweet paprika and dried oregano leaves

½ tsp (2 mL) EACH chili powder,

onion powder, ground coriander and

ground cumin

1½ cups (375 mL) canned pinto beans, drained and rinsed

1 can (14 oz/398 mL) tomato sauce

¾ cup (175 mL) basmati rice

½ tsp (2 mL) *salt (approx, optional)

To Serve

Chopped fresh cilantro

Fresh lime juice

Shredded cheese (optional)


Instructions

  • 1. Cook ground beef, sweet pepper, onion and garlic over medium heat in a large skillet, stirring often and using back of spoon to break up meat into small chunks, for 5 to 7 minutes or until beef is browned. Drain, if necessary.

    2. Stir in paprika, oregano, chili powder, onion powder, coriander and cumin and *salt (if cooking for baby omit salt at this stage); cook, stirring, for 1 minute. Stir in pinto beans, tomato sauce, rice and 1 cup (250 mL) water; bring to a boil.

    3. Cover, reduce heat to low and simmer for about 15 to 18 minutes or until the rice is tender and the liquid is absorbed. Let stand for 5 minutes.

    4. To serve for Baby/Toddler, see modified textures (below). For the rest of the family, stir in salt to taste. Garnish with cilantro, lime juice and cheese (toddler/adult) as desired.


Notes

Options: top with cilantro, add a squeeze of lime juice, sprinkle cheese (toddler/adult) and add in salt for others (not baby).

Baby/Toddler Fast Adapt

Basic Guidelines:

*Prepare recipe without adding salt except for Toddler stage

Cook beef to 160°F (71°C)

Before serving, heat up all baby food until hot, then cool to lukewarm temperature

Puréed Texture: Place beef mixture into a blender or food processor. Blend until you reach a consistency that suits your baby’s ability, adding water, breastmilk or formula if necessary.

Chunky Mash: Place beef mixture into a bowl. Mash with the back of a spoon or fork until you reach a consistency that suits your baby’s ability, adding water, breastmilk or formula if necessary.

Toddler Finger Foods: Place beef mixture in a bowl. Allow child to choose their toppings.

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