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%!!).
Sofrito Beef, Beans, and Rice
- Prep Time: 10 minutes
- Cook Time: 20 to 25 minutes
- Total Time: 59 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.
