Brazilian recipe
Easy light feijoada (Feijoada light)
Whip up a delicious, lower-fat version of the iconic Brazilian black bean stew. This straightforward recipe uses lean cuts while keeping all the authentic, savory flavor you crave.
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Ingredients
150 g black beans
100 g frozen pork loin
150 g salted pork loin
100 g lean carne seca
2 bay leaves
1 medium onion, chopped
2 garlic cloves, minced
Fresh cheiro verde, chopped to taste
1 tablespoon unsalted light margarine
100 g frozen pork loin
150 g salted pork loin
100 g lean carne seca
2 bay leaves
1 medium onion, chopped
2 garlic cloves, minced
Fresh cheiro verde, chopped to taste
1 tablespoon unsalted light margarine
Where to find ingredients
You can find black beans, fresh onions, garlic, and herbs at local markets or major supermarkets in Nassau. For authentic Brazilian ingredients like carne seca, check specialty aisles or import grocers. If unavailable, lean beef brisket is a suitable substitute for carne seca, and parsley or cilantro can serve as a substitute for cheiro verde.
Preparation method
- Soak the black beans in water overnight.
- The next day, place the salted meats in water, changing the water several times to desalinate them.
- Boil the salted meats in fresh water and discard the liquid.
- Repeat the boiling and discarding process until the salt level of the meat is reduced to your preference.
- Boil the meats again in fresh water. If the cooking liquid appears fatty, place it in the freezer or refrigerator; you can then easily remove the solidified fat from the surface with a spoon.
- Use this flavorful cooking liquid as the base to cook the beans.
- In a large pot, simmer the black beans together with the desalted meats and bay leaves until both the beans and meats are tender.
- While the beans are simmering, prepare a base sauté in a non-stick skillet using the light margarine.
- Add the chopped onion and sauté until translucent.
- Add the minced garlic and sauté for another minute.
- Stir the fresh cheiro verde into the sautéed mixture.
- Incorporate this mixture into the bean pot.
- Check the seasoning and adjust the salt if necessary.
- Serve the feijoada while hot.
Observations
Feijoada stands as one of the most iconic dishes in Brazilian cuisine, a rich and hearty stew featuring black beans slow-cooked with a medley of meats. This 'light' iteration updates the classic preparation for a leaner profile, focusing on choice cuts and specific techniques to minimize fat content without sacrificing any of the deep, traditional flavor.
It is an excellent choice for those looking to enjoy this Brazilian staple in a more health-conscious way, making it perfect for a weekend lunch or a comforting, soul-warming meal. The process involves carefully desalinating the cured meats and simmering the ingredients together until they reach a perfect, tender consistency.
It is an excellent choice for those looking to enjoy this Brazilian staple in a more health-conscious way, making it perfect for a weekend lunch or a comforting, soul-warming meal. The process involves carefully desalinating the cured meats and simmering the ingredients together until they reach a perfect, tender consistency.
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