Brazilian recipe
Healthy Homemade Feijoada (Feijoada light)
Enjoy this iconic Brazilian black bean stew with a leaner profile. A nutritious take on the classic recipe using quality lean meat cuts without sacrificing authentic flavor.
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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, finely chopped
2 garlic cloves, minced
Fresh chopped cheiro verde 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, finely chopped
2 garlic cloves, minced
Fresh chopped cheiro verde to taste
1 tablespoon unsalted light margarine
Where to find ingredients
You can find black beans, fresh onions, garlic, and herbs at local markets in Gaborone or supermarkets like Choppies and Pick n Pay. For 'carne seca' (a traditional Brazilian dried, salted beef), check specialty deli counters or butcher shops, as it is a unique cultural ingredient without a direct local equivalent. Lean pork loin can be sourced from any reliable local butcher.
Preparation method
- Soak the black beans in water overnight.
- The next day, place the salted meats in a bowl of water, changing the water several times.
- Boil the salted meats in clean water and discard the water.
- Repeat the boiling and discarding process until the meat reaches a balanced salt level.
- Boil the meats again in fresh water. If the broth looks greasy, chill it in the freezer or fridge; the solidified fat on the surface can then be easily removed with a spoon.
- Use this degreased cooking liquid to cook the beans.
- In a large pot, simmer the black beans together with the desalinated 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 frying pan using the light margarine.
- Add the chopped onion and sauté until translucent.
- Stir in the minced garlic and cook for another minute.
- Mix the chopped cheiro verde into the sautéed aromatics.
- Stir this mixture into the bean pot.
- Check for seasoning and adjust salt only if necessary.
- Serve the feijoada while hot.
Observations
Feijoada stands as the most iconic dish in Brazilian culinary culture, a rich, hearty stew of black beans simmered with a variety of meats. This 'light' version adapts the traditional method to be more balanced, opting for leaner cuts and specific preparation techniques that reduce fat content while maintaining the deep, characteristic soul of the dish.
It is an excellent choice for those wanting to enjoy this Brazilian staple in a more health-conscious way, perfect for a slow weekend lunch or a comforting meal. The process focuses on properly desalinating the cured meats and slow-cooking the components to reach the perfect, velvety consistency.
It is an excellent choice for those wanting to enjoy this Brazilian staple in a more health-conscious way, perfect for a slow weekend lunch or a comforting meal. The process focuses on properly desalinating the cured meats and slow-cooking the components to reach the perfect, velvety consistency.
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