3 min Read

Sofrito Beef, Beans and Rice 


Think beef 3 728x90 1 - sofrito beef, beans and rice 

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%!!). 

Prep time: 10 minutes 

Cook time: 25 minutes 

Serves 6 (adult servings) 


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)* 

Chopped fresh cilantro, fresh lime juice, shredded cheese (optional) 


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

Per adult serving made with Regular Ground Beef and measured salt in beef mixture:  

240 Calories, 15 g Protein, 8 g Fat, 26 g Carbohydrate, 500 mg Sodium  

%DV: Iron 13% (Source), Zinc 27% (Excellent Source), Vitamin B12 46% (Excellent Source) 

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Baby/Toddler Fast Adapt 

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Guiding principles 

  • Prepare foods 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 

Puréed Texture 

Place beef mixture into a blender or food processor; blend for about 1 minute or until you reach a consistency that suits your baby, 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. Offer utensils. You can also let your toddler serve themselves with a little help from a caregiver.   

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Sponsored by: Canada Beef

Canada Beef