Feijoada

Feijoada is a hearty Brazilian stew traditionally made with black beans and a variety of meats, but this healthy version is lighter yet maintains all the rich flavors. Packed with proteins and fiber, it's a delicious and satisfying dish perfect for lunch.

Ingredients

• Black beans - 200 grams (soaked overnight)
• Lean pork shoulder - 150 grams, cubed
• Turkey sausage - 100 grams, sliced
• Carrot - 1 medium, diced
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Bay leaf - 1
• Smoked paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish
• Brown rice - 100 grams (for serving)

Steps

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add minced garlic, diced carrot, and sliced turkey sausage to the pot. Cook for an additional 5 minutes until the sausage is browned.
3. Stir in the cubed pork shoulder, smoked paprika, cumin, and bay leaf. Cook until the pork is browned on all sides, about 10 minutes.
4. Add the soaked black beans and enough water to cover the mixture (about 1 liter). Bring to a boil, then reduce to a simmer.
5. Cover the pot and let it simmer for about 1 hour, stirring occasionally, until the beans and meat are tender.
6. Season with salt and black pepper to taste. Remove the bay leaf before serving.
7. Serve the feijoada over brown rice and garnish with fresh cilantro.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein from lean meats and beans, supporting muscle health.
• High in fiber, which aids digestion and helps maintain a healthy gut.

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