For all you food fanatics out there, the Go Folic! Team is happy to announce Foodie Tuesdays – our weekly post featuring recipes that are not only delicious and fun to make, but also rich in folate!
Folate is the form of folic acid found in many flavorful and diverse foods including avocados, strawberries, broccoli, orange juice, beans, and spinach. Cooking with these foods is one way to increase your daily intake of essential B vitamins and to ensure a healthier diet. So join us here every Tuesday for new ideas and tasty creations that will promote a healthy body and a happy table.
And if you’re a whiz in the kitchen, WE WANT TO HEAR FROM YOU! Send us your recipes for folate-rich dishes and get featured on the Go Folic! Blog and website!
This week’s recipe comes from Healthy Living, a monthly newsletter from the American Cancer Society. We love this dish because it’s got that yummy mix of sweet and savory flavors with luscious tropical fruit and folate-rich black beans.
Black Beans and Rice with Papaya and Red Onion
1 red onion, chopped finely, divided in half
1 teaspoon olive oil
2 15-ounce cans black beans, 1 drained
½ teaspoon ginger
¼ teaspoon allspice
¼ teaspoon garlic salt
2 cups fat-free chicken broth
1 cup brown rice
1 small papaya, peeled, seeded, and diced
2 scallions, chopped
Heat oil in saucepan over medium-high heat, and sauté half of the onion until tender. Add beans, ginger, allspice, and garlic salt and bring to a boil. Reduce heat and simmer 20 minutes, mashing half of the beans with a fork after 10 minutes to thicken. In another medium saucepan, bring chicken broth to a boil and add rice. Reduce heat and simmer 45 minutes. Transfer rice to a serving dish; spoon beans over rice. Top with papaya, red onion, and scallions. Serves 8.
FUN FACT – The small, shiny, grayish seeds of the papaya can be eaten. They are mild and peppery in taste. Try them on top of this dish or in a salad.