Feijoada Vegetariana

Feijoada Vegetariana is a hearty Brazilian stew that captures the vibrant flavors of the traditional dish, made without meat yet rich in taste. This comforting meal combines black beans, vegetables, and spices, served with rice and garnished with fresh herbs.

Ingredients

• Black beans - 200g (soaked overnight)
• Olive oil - 2 tablespoons
• Onion - 1 medium, chopped
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Bell pepper (red or green) - 1 medium, diced
• Zucchini - 1 medium, diced
• Tomato - 1 medium, diced
• Bay leaf - 1
• Smoked paprika - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh cilantro - for garnish
• Rice - 150g (for serving)

Steps

1. Rinse and drain the soaked black beans. In a large pot, cover them with fresh water and bring to a boil. Reduce heat and simmer for about 30 minutes, or until beans are tender.
2. In a separate pan, heat olive oil over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
3. Add minced garlic, diced carrot, bell pepper, and zucchini to the pan. Sauté for another 5-7 minutes until vegetables are tender.
4. Stir in the diced tomato, bay leaf, smoked paprika, cumin, salt, and black pepper. Cook for another 5 minutes.
5. Once the beans are cooked, add them along with their cooking liquid to the vegetable mixture. Simmer for 10-15 minutes, allowing flavors to meld.
6. Meanwhile, cook the rice according to package instructions.
7. Serve the Feijoada Vegetariana hot, over a bed of rice, and garnish with fresh cilantro.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in plant-based protein, supporting muscle health.

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