Feijoada Light

Feijoada Light is a lighter version of the traditional Brazilian stew, packed with flavor and nutritious ingredients. This hearty dish features black beans, lean cuts of meat, and a variety of vegetables, making it a wholesome and satisfying meal.

Ingredients

• Black beans - 200 grams (soaked overnight)
• Lean pork tenderloin - 150 grams, diced
• Chicken breast - 150 grams, diced
• Smoked turkey sausage - 100 grams, sliced
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Bay leaf - 1
• Olive oil - 1 tablespoon
• Cumin - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Salt - to taste
• Fresh parsley - for garnish

Steps

1. 1. Rinse the soaked black beans and place them in a pot with enough water to cover them by about 5 cm. Bring to a boil, then reduce heat and simmer for about 30 minutes until tender.
2. 2. In a separate large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion is translucent.
3. 3. Add the diced pork tenderloin and chicken breast to the pot, cooking until browned on all sides, about 5-7 minutes.
4. 4. Stir in the sliced turkey sausage, diced carrot, and diced bell pepper, cooking for an additional 5 minutes.
5. 5. Add the cooked black beans (drained, reserving the cooking liquid), bay leaf, cumin, black pepper, and salt to the meat mixture. Stir well.
6. 6. Pour in enough reserved cooking liquid from the beans to cover the mixture. Bring to a simmer and cook uncovered for 15-20 minutes, allowing flavors to meld.
7. 7. Adjust seasoning if necessary, remove the bay leaf, and serve hot, garnished with fresh parsley.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 15 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle health and repair.
• Rich in fiber from black beans, promoting digestive health.

Tags