Brazilian recipe
Healthy Homemade Black Bean Stew (Feijoada light)
Whip up a delicious, lower-fat version of the iconic Brazilian black bean stew. This recipe keeps the authentic, hearty flavor while using leaner cuts of meat.
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Ingredients
150g black beans
100g frozen pork loin
150g salted pork loin
100g lean dried beef (carne seca)
2 bay leaves
1 medium onion, finely chopped
2 cloves garlic, minced
Fresh parsley and green onions to taste
1 tablespoon unsalted light margarine
100g frozen pork loin
150g salted pork loin
100g lean dried beef (carne seca)
2 bay leaves
1 medium onion, finely chopped
2 cloves garlic, minced
Fresh parsley and green onions 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 Suva or Nadi. For the salted pork loin and carne seca, visit the meat counter of large supermarkets. If you cannot source carne seca, high-quality lean beef jerky or lean corned beef can serve as a substitute.
Preparation method
- Soak the black beans in water overnight.
- The next day, soak the salted meats in water, changing the water several times.
- Boil the salted meats in fresh water and discard the liquid.
- Repeat the boiling process until the salt level of the meats is reduced.
- Boil the meats again in fresh water. If the broth looks greasy, chill it in the freezer or fridge; you can then skim the solidified fat off the top with a spoon.
- Use this flavorful poaching liquid to cook the beans.
- In a large pot, simmer the black beans with the desalted meats and bay leaves until both the beans and meats are tender.
- While the beans are simmering, prepare the seasoning base in a non-stick frying pan using the light margarine.
- Add the chopped onion and sauté until translucent.
- Add the minced garlic and sauté for another minute.
- Stir the fresh chopped herbs into the mixture.
- Add this seasoned base to the pot of beans.
- Check the salt levels and adjust if necessary.
- Serve the feijoada hot.
Observations
Feijoada stands as the most iconic dish in Brazilian cuisine, a rich and savory slow-cooked stew made of black beans and a variety of meats. This 'light' version adapts the classic approach to be more wholesome, using leaner cuts and specific cooking techniques to reduce fat content without sacrificing any of the signature taste.
It is an excellent choice for those who want to enjoy this Brazilian staple in a healthier way, making it ideal for a relaxing weekend lunch or a comforting meal. The process involves soaking the salted meats and simmering everything together until the texture reaches perfection.
It is an excellent choice for those who want to enjoy this Brazilian staple in a healthier way, making it ideal for a relaxing weekend lunch or a comforting meal. The process involves soaking the salted meats and simmering everything together until the texture reaches perfection.
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